Fit for Hiking

Ep. 146 Metabolic Flexibility: The Hidden Key to Staying Lean for Life

28 Apr 2026

Contributed by Lukas

I used to feel like I was doing everything right… eating less, working out more, and still stuck. In this episode, I break down why your metabolism ...

Ep. 145 Fat Loss Hacks I've Learned from Losing 30 lbs (and keeping it off)

21 Apr 2026

Contributed by Lukas

I spent years doing fat loss the hard way, feeling stuck, frustrated, and honestly a little defeated. In this episode, I’m breaking down the biggest...

Ep. 144 Lean & Strong on the Trail - Balancing Fat Loss with Hiking Performance

14 Apr 2026

Contributed by Lukas

I dive into why fat loss and hiking performance feel like they’re working against each other, and how to actually balance both without burning out. ...

Ep. 143 How to Optimize Your Cortisol

07 Apr 2026

Contributed by Lukas

I used to think cortisol was the problem, but the truth is, it’s about how it’s working with your day. In this episode, I’m walking you through ...

Ep. 142 Why Strength Training Actually Isn't Optional For Women

31 Mar 2026

Contributed by Lukas

If you’re skipping strength training, this episode is for you. I used to lean on cardio, but building muscle changed everything: my energy, confiden...

Ep. 141 Are These Fitness Mindsets Ruining Your Progress?

24 Mar 2026

Contributed by Lukas

If you feel like you keep starting over, doing all the right things, and still not seeing results it might not be your plan, it might be your mindset....

Ep. 140 How to Prepare for High Altitude Hiking

17 Mar 2026

Contributed by Lukas

High altitude hiking can humble even the fittest hikers. In this episode, I’m breaking down what actually happens to your body at elevation, how to ...

Ep. 139 How to Reset Health After a Vacation

10 Mar 2026

Contributed by Lukas

In this episode, I go over how to reset healthy habits after vacation when routines, nutrition, and movement have been a little outside of our normal....

Ep. 138 How To Reset Low Motivation

03 Mar 2026

Contributed by Lukas

Ever wake up feeling like you’re just going through the motions and in general feel a little "off"? In this episode, I share how I reset my motivati...

Ep. 137 Unpopular Realities Behind the Fitness Transformations You See

24 Feb 2026

Contributed by Lukas

I’m sharing the unpopular realities behind real fitness transformations - the off weeks, the boring consistency, the plateaus, and the sacrifices no...

Ep. 136 Is Your Mindset Actually What's Holding You Back

17 Feb 2026

Contributed by Lukas

In this episode, I’m talking about the least flashy but most important part of your health journey: your mindset. If you keep starting strong and th...

Ep. 135 Can You Actually Boost Your Metabolism? Here's The Truth

10 Feb 2026

Contributed by Lukas

Today I break down the truth about boosting your metabolism. There’s no magic tea or quick fix, but there are real habits that make a difference. I ...

Ep. 134 Body Recomp vs Weight Loss - Which is Right for You?

03 Feb 2026

Contributed by Lukas

In this episode, I break down the difference between weight loss and body recomposition, and why chasing the scale alone often backfires. I explain ho...

Ep. 133 Why You're Not Losing Fat in a Calorie Deficit

27 Jan 2026

Contributed by Lukas

I’m breaking down why fat loss isn’t happening even when you think you’re in a calorie deficit - and it’s probably not because your body is br...

Ep. 132 How to Bulletproof Your Legs for Hard Hikes

20 Jan 2026

Contributed by Lukas

In this episode, I’m breaking down how to build truly bulletproof legs for hard hikes. If your quads get wrecked, knees ache on descents, or cardio ...

Ep. 131 Your Brain Wants You to Fail - How to Rewire Your Brain to Make New Habits Stick

13 Jan 2026

Contributed by Lukas

Ever wonder why you want to change, but keep falling back into the same patterns? In this episode, I break down the real reason habits don’t stick -...

Ep. 130 How to Put Fat Loss on Easy Mode (By Supporting Your Metabolism)

06 Jan 2026

Contributed by Lukas

In this episode, I’m breaking down why fat loss feels so hard for so many women, and why it doesn’t have to. I share what finally shifted my own b...

Ep. 129 3 Signs Your Fitness Goals Will Fail (and How to Succeed Instead)

30 Dec 2025

Contributed by Lukas

I’ve had hundreds of conversations about New Year’s fitness goals, and I’m seeing the same patterns repeat. In this episode, I’m sharing the t...

Ep. 128 95% of People Will Gain Back the Weight They Lose - Here's Why

23 Dec 2025

Contributed by Lukas

In this episode, I break down the real reasons fat loss fails long-term, and how to make sure you’re in the 5% who actually keeps the results. We’...

Ep. 127 Finding Your Spark in Mid-Life with Heike Yates

16 Dec 2025

Contributed by Lukas

In this episode, I sit down with midlife fitness expert Heike Yates to talk strength after 40, energy leaks, mindset shifts, and staying adventurous t...

Ep. 126 Moving Abroad + Swiss Hiking Adventures with Alex Bornhoft

09 Dec 2025

Contributed by Lukas

In this episode I sit down with Alex Bornhoft of Wander We Go Co. to talk all things Switzerland. Hut-to-hut trekking, planning alpine adventures, Swi...

Ep. 125 Holiday Hangover Cure: 5 Step Reset Guide

02 Dec 2025

Contributed by Lukas

If the holidays left you feeling bloated, thrown off your routine, or just not like yourself, I get it. In this episode, I walk you through five super...

Ep. 124 The Fit Girl’s Guide to Thanksgiving: Enjoy It and Stay On Track

25 Nov 2025

Contributed by Lukas

If the holidays always leave you stressed about overeating, bloating, or losing progress, this episode is your calm-in-the-chaos guide. I’m sharing ...

Ep. 123 Beyond the Before & After: From Transformation to Maintenance for Lasting Results

18 Nov 2025

Contributed by Lukas

In this episode, I’m breaking down one of the most overlooked skills in fitness: knowing the difference between transforming your body and actually ...

Ep. 122 Workout Mistakes That May Be Keeping You Stuck w/ Coach Kristen (rerun)

11 Nov 2025

Contributed by Lukas

Ever feel like you’re putting in the work but not actually seeing results? In this episode, I’m joined by physical therapist and Mountain Metaboli...

Ep. 121 Are You Actually Ready to Lock In? How to know if You're Ready for a Fitness Transformation

04 Nov 2025

Contributed by Lukas

Think you’re ready for a fitness transformation? In this episode, I break down the difference between wanting change and actually being ready for it...

Ep. 120 Breaking the Cycle: Why You Keep Falling Off Your Fitness Routine (and How to Stop)

28 Oct 2025

Contributed by Lukas

Ever feel like you’re stuck in an endless start-over-Monday cycle? In this episode, I dive deep into why so many of us fall into all-or-nothing patt...

Ep. 119 When You’re Overwhelmed by Fitness: How to Simplify and Still See Results

21 Oct 2025

Contributed by Lukas

In this episode, I share how to simplify health and nutrition so you can actually stay consistent and see results - even in busy, messy seasons of lif...

Ep. 118 My Story: From Winded on Hikes + Overweight to Helping Women Get Lean + Strong for the Trails

14 Oct 2025

Contributed by Lukas

I spent years doing everything “right” - working in fitness, training hard, eating clean - yet still gaining weight, losing my cycle, and feeling ...

Ep. 117 Is Your Metabolism Thriving? Key Signs to Look For

07 Oct 2025

Contributed by Lukas

Ever feel like you’re doing everything right — eating healthy, working out, staying consistent — but your body just isn’t responding? In this ...

Ep. 116 Ten Habits for Balanced Hormones: Simple Shifts Every Woman Can Make

30 Sep 2025

Contributed by Lukas

In this episode, I’m diving into the topic of hormone health - what it really means, why it matters, and how simple daily habits can make a powerful...

Ep. 115 How to do a Successful Cut/Fat Loss Phase (episode rerun)

23 Sep 2025

Contributed by Lukas

Fat loss phases can be overwhelming and, if not done with intention, can leave us spinning our wheels. In this episode, we take a look into what strat...

Ep. 114 The Truth About Toning: How to Build Muscle for a Lean Body

16 Sep 2025

Contributed by Lukas

In this episode, I get real about what “toning” actually means and why so many women feel stuck chasing it. I share how I’ve approached lifting,...

Ep. 113 Nutrition Hacks for Fat Loss that Actually Work

09 Sep 2025

Contributed by Lukas

Fat loss doesn’t have to feel overwhelming or miserable. In this episode, I break down simple, sustainable nutrition hacks that actually make stayin...

Ep. 112 Postpartum Fitness for the Exhausted Mom: How to Get Started After Baby

03 Sep 2025

Contributed by Lukas

I know firsthand how overwhelming postpartum fitness can feel, especially when exhaustion, lack of support, and constant baby demands take over. In th...

Ep. 111 Why You’re Always Out of Breath on Hikes (and What to Do About It)

26 Aug 2025

Contributed by Lukas

In this episode of the Fit for Hiking Podcast, I dive into why so many of us feel constantly out of breath on the trails, and what we can do about it....

Ep. 110 No Gym? No Problem – How to Stay Fit While Traveling

19 Aug 2025

Contributed by Lukas

In this episode of the Fit for Hiking podcast, I’m sharing how to stay consistent with your health and fitness while traveling. From quick mindset s...

Ep. 109 These 3 Mindset Shifts Helped Me Lose 25lbs

12 Aug 2025

Contributed by Lukas

In this episode, I reveal the three powerful mindset shifts that helped me lose 25 lbs and keep it off for years. You’ll discover why training to bu...

Ep. 108 How Stress Affects Weight Loss and Metabolism - And What to Do About It

05 Aug 2025

Contributed by Lukas

In this episode of the Fit for Hiking Podcast, I dive into how chronic stress and cortisol imbalances might be secretly stalling your fat loss, streng...

Ep. 107 How to Hike a 14er: Everything You Need to Know

29 Jul 2025

Contributed by Lukas

In this episode, I share exactly how to hike your first 14er—from essential 14er training tips and beginner hiking workouts to what to pack, how to ...

Ep. 106 Top 7 Habits of Healthy/Fit Moms

22 Jul 2025

Contributed by Lukas

In this episode, I open up about what staying healthy really looks like as a busy mom—especially in the early years. With two little ones at home, I...

Ep. 105 Want to Hike Stronger & Longer? Here's the Training You’re Missing

15 Jul 2025

Contributed by Lukas

If you’re training for hiking season or want to stop feeling like you’re dragging behind on the trail, this episode is for you. I break down exact...

Ep. 104 Common Fitness Mistakes Hindering Your Results—and How to Fix Them

08 Jul 2025

Contributed by Lukas

Feeling stuck in your fitness journey despite putting in the work? In this episode, we dive into six common fitness mistakes that could be sabotaging ...

Ep. 103 Tips For A Healthy Metabolism (episode rerun)

01 Jul 2025

Contributed by Lukas

In this episode, I’m breaking down the truth about metabolism—what it actually is, what affects it, and how we can support it through fitness, foo...

Ep. 102 Tiny Boots, Big Adventures: Hiking with Little Kids

24 Jun 2025

Contributed by Lukas

I get asked all the time how I hike with little kids without losing my mind—so in this episode, I’m sharing exactly that. From mindset shifts to p...

Ep. 101 Calories VS Hormones - Which Matters More for Weight Loss?

17 Jun 2025

Contributed by Lukas

In this episode, I dive into the hot debate of calories in, calories out versus hormones when it comes to fat loss. I break down the science behind bo...

Ep. 100 "Bounce Back?": Real Talk on Postpartum Weight Loss

10 Jun 2025

Contributed by Lukas

In this episode, I share ten simple tips that have helped me feel stronger, more energized, and more like myself after having a baby. From easy workou...

Ep. 99 Summiting Peaks & Building Mental Resilience with Tia Banks

03 Jun 2025

Contributed by Lukas

In this episode, I had the honor of interviewing Tia Banks, an inspiring resilience coach, speaker, and mountaineer. She shared her powerful journey f...

Ep. 98 Feeling Stuck? 5 Ways to Push Through a Fitness Plateau

20 May 2025

Contributed by Lukas

In this episode, I share five powerful strategies to break through fitness plateaus—whether you're stuck with fat loss, strength, or energy. I walk ...

Ep. 97 Five Ways to Speed Up Fat Loss (that are NOT exercise)

06 May 2025

Contributed by Lukas

In this episode, I’m sharing five non-exercise ways to speed up fat loss—without crash dieting or quick fixes. If you’ve hit a plateau or just f...

Ep. 96 Overhyped Fat Loss Hacks: What People Get Wrong

22 Apr 2025

Contributed by Lukas

In this episode of the Fit for Hiking podcast, I’m calling out the most overhyped fat loss hacks that just don’t deliver. From extreme calorie def...

Ep. 95 Mindset Matters: How to Overcome Mental Barriers to Fitness

08 Apr 2025

Contributed by Lukas

Let’s talk about something that often gets overlooked in fitness—your mindset. In this episode, I dive into why mindset matters so much, not just ...

Ep. 94 When to Cut, Maintain or Reboot Your Metabolism

25 Mar 2025

Contributed by Lukas

Let's dive into the different phases and strategies used to manage your metabolism. This episode is full of relatable insights that will help you navi...

Ep. 93 Staying Active and Healthy in the Third Trimester: Tips for Expecting Moms

11 Mar 2025

Contributed by Lukas

In this episode, I share practical tips to help you stay active and feel your best during the third trimester. As energy dips and discomfort increases...

Ep. 92 Unlocking the Secrets of a Healthy Metabolism

04 Mar 2025

Contributed by Lukas

In this episode, we’re diving deep into the metabolism—what it really means, how it works, and the biggest misconceptions around boosting it. Meta...

Ep. 91 How to Prepare Your Body for Outdoor Adventures: Fitness Tips for Women

25 Feb 2025

Contributed by Lukas

Prepare for hiking season with this episode offering essential outdoor fitness and adventure tips. We'll go over how to boost endurance with steady-st...

Ep. 90 From Couch to Confidence: Starting Your Fitness Journey

18 Feb 2025

Contributed by Lukas

Struggling to start your fitness journey? Feeling overwhelmed and unsure where to begin? In today’s episode, I’m breaking down exactly how to go f...

Ep. 89 Nutrition for Fitness: How What You Eat Can Help You Reach Your Goals

11 Feb 2025

Contributed by Lukas

In this episode, we dive into the essentials of nutrition for fitness, breaking down how to eat based on your specific goals—whether that’s fat lo...

Ep. 88 The Truth About HIIT: Why It’s Not the Ultimate Fat-Loss Solution

04 Feb 2025

Contributed by Lukas

In this episode, we take a critical look at High-Intensity Interval Training (HIIT) and whether it truly lives up to the hype as the "ultimate fat-los...

Ep. 87 Why Personalized Fitness Plans are the Key to Success

28 Jan 2025

Contributed by Lukas

In this episode, we go over why personalized fitness plans are a game changer for achieving your fitness and wellness goals. Whether you're stuck in a...

Ep. 86 Hiking & Strength Training: A Perfect Combo for Women’s Health

21 Jan 2025

Contributed by Lukas

In this episode, I dive deep into the transformative combination of hiking and strength training and how it can be a game-changer for women’s overal...

Ep. 85 Five Ways To Bring Inflammation Down FAST

14 Jan 2025

Contributed by Lukas

In this episode, I’m diving into the hot topic of inflammation. You’ve probably heard the term thrown around, but what does it really mean? I brea...

Ep. 84 STOP Making New Year's Resolutions: The Smarter Way to Achieve Your Goals

07 Jan 2025

Contributed by Lukas

In this episode, I’m diving into why most New Year’s resolutions fail and how you can break the cycle of frustration to create real, lasting chang...

Ep. 83 Balancing Work + Travel: Life of a Travel Creator with Sarah from Adventuring Eyes

31 Dec 2024

Contributed by Lukas

In this episode, we sit down with Sarah, a world traveler, outdoor enthusiast, and optometrist turned content creator, who shares her adventures throu...

Ep. 82 From the Office to the Outdoors: How to Stay Fit with a Busy Schedule

24 Dec 2024

Contributed by Lukas

In this episode, we discuss practical strategies for incorporating an active and outdoorsy lifestyle into your routine, even with the challenges of a ...

Ep. 81 Top Fitness Mindset Hacks to Transform Your Year and Achieve Lasting Results

17 Dec 2024

Contributed by Lukas

As we enter a season of reflection, it’s the perfect time to assess where we’ve been, where we’re going, and how to create lasting change. In th...

Ep. 80 Tips for Beginner Hikers

10 Dec 2024

Contributed by Lukas

If you are interested in hiking, but aren't really sure where to start, this one is for you. I go over topics like where to find trails, which trails ...

Ep. 79 10 Tips for Staying Active + Motivated this Winter

03 Dec 2024

Contributed by Lukas

In this episode, I go over strategies to help you stay active and motivated during the winter months. As a full-time Colorado mountain girly I absolut...

Ep. 78 Things That Derail Your Progress During the Holidays

26 Nov 2024

Contributed by Lukas

The holidays are here once again, and for many of us we tend to revert back to "on or off the wagon" mindsets that keep us stuck. Let's dive into some...

Ep. 77 Staying Healthy + Active in the 2nd Trimester

19 Nov 2024

Contributed by Lukas

Let’s chat about some tried and true tips I use to make sure health and fitness is still a priority during the 2nd trimester of pregnancy. This isn’...

Ep. 76 Biggest Mistakes When Starting a Fitness Journey

12 Nov 2024

Contributed by Lukas

In this episode we dive into a few common mistakes many people make when starting out on a fitness journey. If you feel like you've "started over" tim...

Ep. 75 Hiking the JMT and Staying Fit for Life with Meg Farley @movingmountainsmeg

05 Nov 2024

Contributed by Lukas

In this episode, I talk with a very special guest, Meg Farley! She is an outdoor and fitness enthusiast that aims to inspire others through sharing he...

Ep. 74 Are Weekends Derailing Your Fitness Progress?

29 Oct 2024

Contributed by Lukas

In this episode we get into the topic of weekdays vs. weekends and whether or not weekend habits might be the culprit of why you're not seeing progres...

Ep. 73 What Workout Split Makes Sense For Your Goals

22 Oct 2024

Contributed by Lukas

Do you feel overwhelmed trying to figure out what workout split or schedule is best for you? I've got your back, sis. While there are a ton of options...

Ep. 72 Start Doing These Things Today to Feel Like a New Person by the End of the Year

15 Oct 2024

Contributed by Lukas

In this episode we go over some mindset tools and action items that can get momentum going in a positive direction during these last few months of 202...

Ep. 71 Top 10 Fitness/Nutrition Myths

08 Oct 2024

Contributed by Lukas

In this episode, we dive into 10 common fitness and nutrition myths that have no scientific backing, but have become a bit commonplace in our beliefs ...

Ep. 70 - Surviving + Staying Active in the 1st Trimester

01 Oct 2024

Contributed by Lukas

Surprise FFH friends! We are adding an adventure buddy to the fam next spring! It’s been tough to keep this under wraps after the past 13 weeks of c...

Ep. 69 Hormone Balance + Testing with Functional Practitioner Alicia - Part 2

24 Sep 2024

Contributed by Lukas

We're back this week with MMC coach and functional practitioner, Alicia! We dive deeper into the last 2 phases of our cycles, as well as some other gr...

Ep. 68 Hormone Balance + Understanding our Cycles with Functional Practitioner Alicia - Part 1

17 Sep 2024

Contributed by Lukas

Join me in a chat with Mountain Metabolic Coach & Functional Practitioner, Alicia! We talk all things hormones and the first two phases of our men...

Ep. 67 How To Reset Low Motivation

10 Sep 2024

Contributed by Lukas

We've all been there, stuck between wanting to change and lacking the motivation to do so. If you are in a rut or a funk, this episode is for you. I g...

Ep. 66 How To Optimize Your Cortisol

03 Sep 2024

Contributed by Lukas

We hear a lot about cortisol nowadays, and while some of the information might be true, I want to bring some peace-of-mind and clarity so you feel emp...

Ep. 65 How To Camp With Little Kids

27 Aug 2024

Contributed by Lukas

Any kind of adventuring with kiddos takes a little extra planning, but the magic that is added involving kids in the outdoors is so worth the effort! ...

Ep. 64 Intuitive Eating : How to Eat Intuitively While Pursuing Fitness Goals

20 Aug 2024

Contributed by Lukas

We've probably all heard of "intuitive eating", but what actually is it? Is it possible to lose fat or do any body recomposition while eating intuitiv...

Ep. 63 10 Reasons Why You're Working Out But Not Seeing Changes

13 Aug 2024

Contributed by Lukas

Do you ever feel like you are doing "all the things" and still staying stuck in your physical goals? There are a few different common denominators I h...

Ep. 62 Training for the Trails with Lauren Miller

06 Aug 2024

Contributed by Lukas

Join Lauren Miller and I in an awesome convo on growing up in the outdoors, her passion for mixing her nursing knowledge with fitness and functional h...

Ep. 61 5 Underrated Habits for Fat Loss

30 Jul 2024

Contributed by Lukas

If you are embarking on a fat loss journey, this episode is for you. We go over some foundational concepts that will help you move the needle forward....

Ep. 60 Dolomites Trip Recap + FAQ

23 Jul 2024

Contributed by Lukas

Come along as I recap our recent trip to Italy! We spent time in Venice, the Dolomites, Verona, Florence, and Rome. I go over the general layout of wh...

Ep. 59 5 Mindset Tools for Improving Health + Fitness Results

16 Jul 2024

Contributed by Lukas

In this episode I dive into 5 mindset tools and concepts with Mountain Metabolic Coach, Kate. A wellness journey really can only go as far as your min...

Ep. 58 Backpacking for Beginners with Deanna Kleinhenz @expeditioncourage

09 Jul 2024

Contributed by Lukas

In this episode, I get to connect and chat with Deanna Kleinhenz, founder of Expedition Courage - a backpacking guide service who's mission is to supp...

Ep. 57 How To Do A Successful Cut (Fat Loss Phase)

02 Jul 2024

Contributed by Lukas

Fat loss phases can be extremely overwhelming and, if not done with intention, can leave us spinning our wheels. In this episode, we take a look into ...

Ep. 56 Should You Hire A Fitness Coach?

25 Jun 2024

Contributed by Lukas

Hiring a coach can be a large investment that can completely transform your life. There's power in making informed decisions, and I want to make sure ...

Ep. 55 How I'm Prepping for a Summer Backpacking Trek

18 Jun 2024

Contributed by Lukas

Join me in a chat about how I have been prepping for backpacking the Italian Dolomites! We'll go over my current workout split, some hiking fitness st...

Ep. 54 Gym VS At-Home Workouts...Which Is More Effective?

11 Jun 2024

Contributed by Lukas

Let's talk about some of the pros and cons of both gym and home workouts so you can decide which is the best fit for you!-Dumbbells mentioned in episo...

Ep. 53 Is Your Mindset Actually What Is Holding You Back?

04 Jun 2024

Contributed by Lukas

Join me in this solo episode as I dive into some different mindset patterns. We'll go over how to better program your brain to support your efforts in...

Ep. 52 Solo Backpacking, Work-Outdoorsy Life Balance & Getting Strong For Adventures w/ Emily Zarnow @hikeology

21 May 2024

Contributed by Lukas

Emily Zarnow, creator of @hikeology, and I sit down in this episode to chat about everything from getting back to our outdoorsy hobbies as adults, her...

Ep. 51 Five Ways to Stay Healthy When Life is Insane

14 May 2024

Contributed by Lukas

We've all said it - "I'll get back on track when life slows down", or "I'm way too busy to focus on my health right now". I'm sure for many of us that...

Ep. 50 Hiking + Health Connection & Outdoor Community w/ Moe Mountains

07 May 2024

Contributed by Lukas

In this episode, I chat with Lauren Hostetler, owner of Moe Mountains - a company dedicated to creating an educational, safe, and fun environment whil...

Ep. 49 Van Life: Pros, Cons + My Honest Experience

30 Apr 2024

Contributed by Lukas

Van life can be pretty glamorized on the internet, and while it absolutely has it's positives, there is also a lot you may know realize about living f...

Ep. 48 Improve Your Health w/ These Simple Daily Nutrition Habits

16 Apr 2024

Contributed by Lukas

Let's jump into some tangible, actionable, and simple daily nutrition tips you can implement to really help you feel prepared for your goals!To try a ...

Ep. 47 How The Outdoors Affect Women's Health w/ Zeinab

09 Apr 2024

Contributed by Lukas

In this episode, I sit down with Zeinab - a women's health expert, functional nutrition practitioner, and founder in the food as medicine space. After...