PODCAST

The Sizzle Lean Show

Karen Dougherty

Open discussion about anything Health and Wellness

health & fitness nutrition

All Episodes

53:06

Perfectionism IS Procrastination

The Sizzle Lean Show ·

2026/02/11

“Have you ever found yourself stuck because everything has to be perfect… before you start?”Perfectionism says, “It has to be perfect.” Procrastination replies, “Then I’ll do it later.” Perfectionism and procrastination aren’t opposites; they’re a team that keeps you stuck. In this episode, we break down why waiting for the “perfect” moment, plan, or version of yourself often leads to delay, frustration, and stalled momentum. You’ll hear simple, realistic ways to lower the pressure, take

31:54

Movement thru the Decades: What We Lost, What We...

The Sizzle Lean Show ·

2026/02/04

My latest podcast episode takes a walk through the decades of movement: what we gained, what we lost, and why mobility and strength matter more than ever right now. If you love nostalgia, fitness history, or just want a little nudge to move your body today, this one’s for you.

50:05

Discipline Over Drama: Building Habits in a Chaotic...

The Sizzle Lean Show ·

2026/01/28

Motivation is great… until it disappears. In this episode, I break down why motivation alone won’t keep you consistent, and what actually does. We talk discipline, habit-building, and how to create structure in a world that feels chaotic, busy, and constantly distracting. As a coach and personal trainer, I see the same roadblocks come up again and again: starting strong, falling off, beating yourself up, and repeating the cycle. In this conversation, I explain the why behind those patterns

52:40

Marcha Morena-From Amsterdam to Curaçao: A Masters...

The Sizzle Lean Show ·

2026/01/21

In this episode, I sit down once again with Marcha, an athlete whose talent is matched only by her honesty and heart. Marcha is chasing a spot at the CrossFit Games in the Masters Division, but what makes her story so compelling is everything beyond the training. Joining us from the island of Curaçao, she opens up about why the warmer climate fuels her best work, how discipline evolves as you grow, and why even elite athletes face the same bumps, losses, and life challenges as the rest of

60:00

Training Through Transistion: Tammi Saunders on...

The Sizzle Lean Show ·

2026/01/07

For the third time, I had the pleasure of sitting down with Tammi Saunders and every conversation with her reminds me why she’s such an epic athlete and human.Tammi recently made a huge life shift, moving from the warm, dry terrain of Arizona to the cold, snowy Midwest of Iowa. We talk openly about the stress that comes with a big move and how it impacts an athlete physically, mentally, and emotionally. Her training has changed in every possible way: New coach New gym New weather New

73:16

Rebuilding Health: A Conversation with Nancy Adam

The Sizzle Lean Show ·

2025/12/31

In today’s episode, I sit down with Nancy Adam, a wellness professional whose work spans Health Coaching, Massage Therapy, and a deeply personal understanding of what it means to rebuild a healthy life from the inside out. Nancy shares how her journey into fitness began back in junior high as a sprinter, long before she knew how important movement and mindful living would become in her adult life. Her story takes a powerful turn when her partner suffered a heart attack at a young age. That

55:50

Giving Yourself Grace - Rest, Productivity and the...

The Sizzle Lean Show ·

2025/12/24

I have been reflecting on some feedback I received from past podcast guests because one message kept coming up over and over again: to give ourselves more grace. The truth is...I really needed to hear that, especially at the years end. As we move toward 2026, I want to talk about productivity, rest, guilt, and why doing nothing once in a while might actually be exactly what we need.Rest isn't quitting and giving yourself grace isn't lowering the bar, sometimes it is the most disciplined

58:18

Celebrating One Year: Here is a Guest and Gratitude...

The Sizzle Lean Show ·

2025/12/10

It’s our one‑year podcast anniversary! When I started, I had never done anything like this before, but stepping out of my comfort zone brought me incredible conversations with inspiring guests. I’m so grateful for each fantastic female who said "yes" and shared their wisdom, humor and kindness with me on the show.For this special anniversary episode, my guests sent in updates and encouragement and let me tell you, they’re doing amazing things. Some are thriving, some are navigating

52:20

Across Borders and Generations: Rebecca and I talk...

The Sizzle Lean Show ·

2025/12/03

From Virginia to Romania, fitness knows no borders. In this episode, I sit down with Rebecca, a passionate young trainer just starting her career in Romania. We talk Pilates, aerobics, and the power of creating spaces where women feel heard. Fitness will always transcend age, location, and experience...it’s for EVERYONE, everywhere!

44:42

Holiday Wellness: Balance, Joy, and Gifts That Keep...

The Sizzle Lean Show ·

2025/11/26

In this episode, we dive into the world of health and wellness during the holiday season. From trending fitness gifts like trackers and weight vests to the attitudes we carry about food, exercise, and celebration, we explore how to stay active without falling into guilt or extremes. This conversation is all about balance, moving your body because it feels good, enjoying holiday traditions without punishment, and remembering that wellness is meant to enhance life, not restrict it. Whether

67:30

Movement & Mental Health: Navigating the Holidays...

The Sizzle Lean Show ·

2025/11/19

The holidays can be joyful, but they can also stir up deep emotions.Grief, anxiety, and depression often surface this time of year, and old patterns with food or alcohol may creep back in during moments of stress or loneliness.In this honest and compassionate episode, Karen and Steve open up about the emotional weight many people carry during the holiday season. Together, they explore how movement and nutrition can offer relief, resilience, and healing.From seasonal depression to holiday

55:26

There is No Such Thing as a Stupid Question: 20 Real...

The Sizzle Lean Show ·

2025/11/12

What do adults over 50 really want to know about fitness, movement, and recovery? In this episode, Karen teams up with Steve to answer 20 of the most Googled and AI-asked fitness questions, from mobility myths to strength training fears. Some questions surprised us; some made us laugh. This episode includes practical insights and heartfelt encouragement. Because here at the Sizzle Lean Show....there’s truly NO such thing as a stupid question!

47:36

Mobility First: Rethinking What It Means to Stay Fit

The Sizzle Lean Show ·

2025/11/05

In this conversation with Steve, we explore why mobility work is often the missing link in sustainable health. While intense training has its place, it’s not the only path to wellness, and for many, it’s not the safest starting point. We unpack how mobility exercises can be enough to stay strong, pain-free, and resilient, especially for those navigating midlife and beyond. Movement is necessary. Injury is optional.

52:42

Beyond the Hype: My Sweat Lodge Experience and Where...

The Sizzle Lean Show ·

2025/10/28

This week, I’m sharing something deeply personal and powerful, my recent trip to Colorado, where I had the honor of participating in a traditional Native American sweat lodge. With all the buzz around saunas, cold plunges, and red light therapy, I wanted to explore what it means to return to something ancient, sacred, and rooted in community and healing. This isn’t about trends, it’s about transformation. Join me as I reflect on the experience, the people, and the unexpected spiritual reset

69:00

Gas Station Protein & Cross-Country Grit: Emily’s Return

The Sizzle Lean Show ·

2025/10/14

I had the best time sitting down with Emily for her second visit with us to podcast land. This time the three of us laughed, swapped stories, and caught up on all things Emily—including her big move from Virginia to California. We talked about the chaos of cross-country relocation, the struggle to find decent protein, healthy food, and the emotional rollercoaster of starting fresh in a new place. We also dive into how fitness isn’t just about movement—it’s a way to make friends, build

59:10

The Blood Type Diet: What’s in Your DNA with Sheridan...

The Sizzle Lean Show ·

2025/10/07

In this re-recorded episode, I sit down with my longtime friend and nutrition powerhouse Sheridan to explore the fascinating world of the blood type diet, what it is, where it came from, and how it might help us eat in harmony with our biology. We dive into the history of blood types, the curious case of RH-negative (which I happen to be), and the ways food can support our unique makeup. And because no conversation with Sheri is ever one-dimensional, we also touch on farming, food

70:22

From CrossFit Coach to Guidance Counselor: Reps and...

The Sizzle Lean Show ·

2025/09/30

I sit down with one of my very first CrossFit coaches Alyssa Sheeran, a powerhouse of compassion, grit, and wisdom. She’s not only a phenomenal fitness coach but also a middle school guidance counselor who brings movement, mindset, and emotional resilience into the lives of the teens she supports.We talk about our shared love of CrossFit, the lessons it taught us, and how Alyssa uses those same principles—discipline, strength, and community—to help young people navigate some of their

75:33

Trainer of Beasts, Bodybuilders & Everyday Warriors:...

The Sizzle Lean Show ·

2025/09/09

She’s trained champions, tamed wolves, and shaped my journey to 1st place—meet the one and only Kasha Winston. I had the honor of sitting down with my own bodybuilding coach, Kasha Winston—a fierce, brilliant trainer whose impact on my life and career is immeasurable. She’s not only a decorated athlete and coach with countless wins under her belt, but also an equestrian, animal trainer (yes, even wolves in Ely, Minnesota!) Her spirit defies limits. Her accolades are endless, and so is she

60:14

Fall Fitness Trends - September 2025 Version

The Sizzle Lean Show ·

2025/09/02

“The internet loves to talk fitness trends—but being in the industry, I see what’s actually gaining traction. Pilates Reformer Boutique Studios and Weighted Vests are definitely leading the charge, blending strength with intention.Mental health is finally front and center, and Steve and I get up close and personal with our own stories, while tech is catching up as well on this subject. AI-driven fitness plans, wellness apps, and nature-based movement are making it easier than ever to train

64:07

Strong, Sassy & Jersey Proud: A Sit-Down with Nicole...

The Sizzle Lean Show ·

2025/08/26

In this high-energy episode. I sit down with fitness influencer and Celebrity Trainer Nicole Greco Peepas, who’s built a vibrant online community of over 16,000 followers (me included) ...And the Bro Brand (Building Relationships Organically)!Nicole brings the laughs, the real talk, and the movement magic as we dive into: • Her tips on how to get women moving (even on the busiest days) • How she blends humor, motivation, and authenticity in her fitness content • The power of showing up

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