Fit Womens Weekly Podcast

How Kettlebells Changed How I Look At Workouts & My Body

21 Jul 2023

Contributed by Lukas

I don't train with kettlebells every day but I do acknowledge that kettlebells have changed the way I look at fitness, my training and even my body. H...

What Are Macronutrients? What They Do And How Much You Need

19 Jul 2023

Contributed by Lukas

The macronutrient breakdown. It's one thing to know you need to eat 130 grams of protein each day, but do you know why? What do each of the macronutri...

Why Most People Fail At Fitness Challenges & Programs And What To Do Instead

13 Jul 2023

Contributed by Lukas

Whether a 30 day exercise challenge or a 6-8 week strength program... most people don't follow through and walk away feeling like they failed. What ar...

How Long Does It Take To See Results From Your Fitness & Diet?

12 Jul 2023

Contributed by Lukas

You're working hard... sweating, lifting weights, and watching what you eat. So when can you expect to see your hard work pay off?  Listen in to find...

I Said I Would NEVER Do This & Now I'm Doing It Every Day. Life Changing Mental Health Trick

07 Jul 2023

Contributed by Lukas

A month ago I came on this podcast and said I would never do this. Now, I'm doing it every night and it's kind of changed my life. Just a reminder to ...

Q & A: Coming Out Of The Darkness, Too Many Injuries To Count, Honey As Fuel & More!

30 Jun 2023

Contributed by Lukas

So many thoughts in one question and answer episode but I think we can all connect to this one. Journey from depressed to happy, honey for pre workout...

Cardiologist Dr. Elizabeth Klodas On How You Actually Get High Cholesterol & The Magic Food Recipe To Help

28 Jun 2023

Contributed by Lukas

Dr. Elizabeth Klodas joins me to talk about heart health from high blood pressure to cholesterol we break down the reasons why people end up having he...

Say it with me, "Wow, this is great!" for the easiest mindset hack ever

23 Jun 2023

Contributed by Lukas

The best workout and life hack out there and you can start using it asap for a happier day and a more energized workout.  Also is rucking the brand o...

Your Knees Don't Have To Hurt: How To Fix Knee Pain Once And For All!

21 Jun 2023

Contributed by Lukas

Your knees don't have to hurt, believe it or not. You can heal them to create strong joints so you can do the things you love. This episode shares the...

3 Important Tips To Getting A Bikini Body (or whatever bathing suit you want!)

16 Jun 2023

Contributed by Lukas

Summer is here and it's time to pull out the tanks, shorts and bathing suits. But if you're feeling meh about it and not ready to pull those bikini bo...

How Much Water Do You Really Need To Drink Each Day?

14 Jun 2023

Contributed by Lukas

National Hydration Day is coming up and I want you to make sure you're hydrated and feeling your best. But what does that mean?  How much water do yo...

An Embarrassing Personal Trainer Confession & The Best Way To Get Results This Summer

09 Jun 2023

Contributed by Lukas

Are personal trainers perfect? Nope. Sometimes we do things that we tease our clients about. Including me and that's what I'm sharing today. Tell me i...

Laura Kummerle of The Paradigm Of Perfection: Using Fitness & Social Media To Build A Healthier Relationship With Your Body & Physical Therapy Talk!

07 Jun 2023

Contributed by Lukas

Laura is a personal trainer and the content creator of the popular account, Paradigm Of Perfection where she shares her fitness training to teach and ...

Fastest Way To Reduce Sore Muscles After Hard Workouts

02 Jun 2023

Contributed by Lukas

Big event: Check out my FREE Saturday Shred Prep Workout:  Strong Saturday When you sign up, you'll also get a copy of my free Summer Shred Recipe Bo...

How To Balance Running & Strength Training - Mental Health: Burning Both Ends Of The Candle

31 May 2023

Contributed by Lukas

Big event: Check out my FREE Saturday Shred Prep Workout:  Strong Saturday When you sign up, you'll also get a copy of my free Summer Shred Recipe Bo...

You're Ready To Eat For Your Goals... Now What? Knee Injuries & FREE Events!

26 May 2023

Contributed by Lukas

Big event: Sign up for my FREE Saturday Shred Prep Workout. When you sign up, you'll also get a copy of my free Summer Shred Recipe Book.  https://f...

How Fast Do You Lose Muscle & Strength?

24 May 2023

Contributed by Lukas

Whether you have an injury or life has been keeping you from your workouts... if you don't use it, you lose it. But how fast?  Let's break down how q...

How To Be Okay With Sucking If You Want To Get Your First Pull-up, Pistol, Muscle-up, etc

19 May 2023

Contributed by Lukas

If you think, "Why am I even trying this... I'll never be able to do it!" ask yourself if you're 100% sure that's the case. If there is even a 1% chan...

Why 70% Of You Aren't Getting Stronger Or More Toned - New Study

17 May 2023

Contributed by Lukas

New meta-analysis was just published revealing what most people (men and women) are doing wrong with their strength workouts. I has nothing ot do with...

Are Burpees A Useless Exercise?

12 May 2023

Contributed by Lukas

Fit Quickie:  Are burpees a useless exercise? What are the good for?  Do "bathroom" issues ever happen when running? And other embarrassing fitness...

How To Figure Out How Many Calories & Macros You Need For Your Goals - Full Breakdown

10 May 2023

Contributed by Lukas

With temperatures rising, so does motivation. If you've found yourself inspired to focus more on your fitness and nutrition, this episode is for you! ...

The 5 Most Important Exercises To Master (And Why)

05 May 2023

Contributed by Lukas

If you've ever wondered if you're working out smart to set yourself up for: improving your fitness, functional workouts to improve your life as you ge...

4 Ways To Stay Motivated DURING Workouts

03 May 2023

Contributed by Lukas

Here's a secret: doing a workout isn't enough to build muscle and strength or see results. You have to push hard to force your body to adapt which mea...

Feeling Unmotivated Or Burnt Out From Your Workouts? Here's why

28 Apr 2023

Contributed by Lukas

Are you dragging your feet or even skipping workouts completely lately? You're not going to be be motivated all the time, but if you feel like unmotiv...

What's The Difference Between Overtraining and Overreaching And Why One's Kinda Required!

26 Apr 2023

Contributed by Lukas

Most people never come close to overtraining from working out too much, but almost all people that have ever worked out and challenged themselves have...

How To Target Quads Instead of Glutes And Hamstrings?

21 Apr 2023

Contributed by Lukas

Today's Fit Quickie is about getting the leg workout you want. Have you ever wanted to do a squat workout to burn out your quads but woke up the next ...

Keith Weber: The Evolution Of Kettlebell Fitness Over 20 Years

19 Apr 2023

Contributed by Lukas

I was a little star struck doing this interview because Keith Weber was the first kettlebell coach I discovered and completed his program... a decade ...

Should You Workout When You're Tired?

14 Apr 2023

Contributed by Lukas

Should you workout when you're tired?  There are two things to dissect in this question and I'll cover both.  If you're tired/fatigued from not sle...

Dr. Rachel Selman: Week By Week Timeline For Postpartum Recovery To Return To Fitness

12 Apr 2023

Contributed by Lukas

This episode is FULL of information, whether you're planning to get pregnant, are pregnant, had a baby, or have a friend who's within those categories...

Weight Gain Isn't Always From Overeating

07 Apr 2023

Contributed by Lukas

Today's Friday Fit Quickie, I'm being vulnerable and turning this podcast into a diary. Over the past 4 weeks, I've experienced weight gain and I want...

39 Important Life Lessons From 39 Years Of Ups & Downs

05 Apr 2023

Contributed by Lukas

Aging isn't something we get excited about but there are perks to getting older. We experience more and with it we get wiser, calmer and more secure. ...

How To Get Back To Your Workout Routine After A Break & No Motivation

31 Mar 2023

Contributed by Lukas

It's been 3 weeks since I ran an ultra marathon and my body was burnt out from running. I took time, I recovered, I rested and then when it was time t...

Should Workouts Change As You Get Older? Dr. Carla DiGirolamo Breaks It All Down

29 Mar 2023

Contributed by Lukas

Should you workout differently in your 30s than you did in your 20s? About about 40s?  Dr. Carla DiGirolamo breaks down women's health, fitness and h...

Trainer Tough Love: 2 Reasons You're Not Losing Weight (if that's your goal)

24 Mar 2023

Contributed by Lukas

Friday Fit Fun:  Why I'm telling myself to STFU to get back to running this weekend after 2 weeks off but then we're getting real. The real truths to...

How To Set Boundaries Unapologetically With Dr. Shainna Ali

22 Mar 2023

Contributed by Lukas

Dr. Shainna Ali is a licensed mental health counselor with a passion for teaching us how to set boundaries, something many of us feel guilty for wanti...

Eating Carnivore Turned Into A Nightmare!

17 Mar 2023

Contributed by Lukas

My carnivore experiment has come to an end. After 5 months, it's time to add vegetables back and it's all because of a side effect I can't handle:  N...

I Ran A 50K Training Only 3 Days A Week - Here's How! (Full Recap)

15 Mar 2023

Contributed by Lukas

After a few months of running just 3 days a week, last weekend I successfully completed the Peyton's Wild & Wacky 50K... and placed 2nd in my age grou...

What I Do The Day Before An Ultra Marathon

10 Mar 2023

Contributed by Lukas

My first ultra race in 7 years is this weekend! Here's the breakdown on what I do the week of and the night before to prepare my body and mint to run ...

Is Magnesium The Miracle Supplement? What Magnesium Does For Your Body & How Much You Need

08 Mar 2023

Contributed by Lukas

Is magnesium the miracle mineral for your body?  In this episode, I'll share what magnesium does for your body, what the studies show, what's the rec...

Ed Awareness Week: Be Kind To Yourself & Others Struggling With Disordered Eating

03 Mar 2023

Contributed by Lukas

Trigger warning: this episode dicussed sensitive topics such as eating disorders and exercise addiction. This episode may not be for everyone.  This ...

8 Types Of Strength Training: What's The Best Strength Workout For You?

01 Mar 2023

Contributed by Lukas

Strengthening your muscles can happen in multiple ways! If you think lifting for 3 sets of 10 is boring, try something else. If you hate the idea of d...

Do You Sweat More The More Fit You Get?

24 Feb 2023

Contributed by Lukas

Friday Fit Quickie to answer two common questions I get as a trainer and someone who workouts out a lot... lol.  Do I still get sore? Do I sweat a l...

Everything You Need To Know About Kettlebell Swings: Why Swing, How To Swing & Swing Variations!

22 Feb 2023

Contributed by Lukas

Ever wonder what makes kettlebell swings so beneficial? Or if you're doing them right? Today's episode is a must listen!  How good are swings at bui...

How Do You Get Your Spouse To Eat Healthier With You?

17 Feb 2023

Contributed by Lukas

Want to eat healthier but having a hard time getting your significant other on board? Let's talk about the ways you can approach this without attackin...

6 Important Rules To Burn Fat & Build Muscle At The Same Time

15 Feb 2023

Contributed by Lukas

If you don't want to do a bulk phase to build muscle and follow it up with a cut phase to burn fat... you're not alone. People ask all the time: "Can ...

Trainer Confessions: Why I Won't Do Ice Baths

10 Feb 2023

Contributed by Lukas

Time to confess for this Friday Fit Quickie. Some fitness fads I am ALL about. Some, I congratulate others on doing and walk away. That's ice baths. S...

How To Do HIIT For Results: Variations, length of workouts, & effectiveness!

08 Feb 2023

Contributed by Lukas

Is HIIT still trendy for workouts? If you're short on time and looking to burn calories, fat and build strength... listen to this episode for the 411 ...

5 Ways To Eat More Protein & Get 1 Gram Per Pound You Weigh

03 Feb 2023

Contributed by Lukas

Women and protein... it's the question I get asked the most. How to increase protein intake. Foods that help push protein intake higher and recipes to...

5 Things The Fitness Industry Overcomplicates (It doesn't have to be this hard)

01 Feb 2023

Contributed by Lukas

Let's face it, the fitness and nutrition industry are notorious for making things complicated, frustratring and intimidating. And it shouldn't be. Get...

Easiest Way To Create Healthier Eating Habits + The Sunrise Challenge

27 Jan 2023

Contributed by Lukas

Fit Finisher coming in with a few inspirational ideas to help clean up your nutrition and your mindset. Take on this super simple kitchen challenge an...

Emily Rudow: Running 74 Half Marathons In 74 Days & Finding Your Stride Mentally & Physically

25 Jan 2023

Contributed by Lukas

This woman is incredible. The world record holder for running 74 13.1 mile runs in 74 days and continuing to challenge herself with bigger runs, harde...

Specific Workout Rules To Building Muscle (Reps, sets, weights and more!)

20 Jan 2023

Contributed by Lukas

If you want to build muscle and make sure your workouts are working towards your goals, this podcast is a must to hear. How many reps should you do? ...

Can You Lose Weight With Intuitive Eating?

18 Jan 2023

Contributed by Lukas

Intuitive eating: eating what you want, when you're hungry and stopping when you're full. It's about listening to your body and having a balanced and ...

How To Stay Motivated When Losing Weight Or Bulking?

13 Jan 2023

Contributed by Lukas

Motivation may get you started but it's not always going to be there when you want it to help get through a cutting (weight loss/fat loss) or bulking ...

Carnivore Butter Queen Courtney Luna On Why Meat Is All She Needs For Health & Weight Loss

11 Jan 2023

Contributed by Lukas

This month is National Carnivore Month. And while I don't label myself as a carnivore (I hate labels), it only makes sense to share someone else's sto...

The Strongest Start To The Year You Can Get: Your Last Chance!

06 Jan 2023

Contributed by Lukas

The only way to see change is to make change. Maybe that's with a new trainer, new way of tackling nutrition, new workouts, new... something. If you'r...

Worst Exercise Advice From A Doctor: You Should Max Out At 6 Reps!?

04 Jan 2023

Contributed by Lukas

Listen, I love doctors. My father in law is a doctor... I was pre-med and I wanted to be a doctor for most of my life. But that doesn't mean doctors k...

9 Weeks Of Carnivore Diet: Will I Ever Eat Vegetables Again? End Results!

28 Dec 2022

Contributed by Lukas

9 weeks ago I stopped eating vegetables and loaded my plate with ony animal products. The challenge is over but what happened? How do I feel? How did ...

How To Be More Disciplined With Workouts & Nutrition: The Pep Talk Everyone Needs

23 Dec 2022

Contributed by Lukas

Motivation gets you started but doesn't keep you going. For that, it takes discipline. But how can you be more disciplined to avoid excuses, to push o...

What Happens To Your Muscles, Endurance & Brain If You Stopped Working Out?

21 Dec 2022

Contributed by Lukas

You know the saying, "if you don't use it, you lose it" but how fast do you lose your fitness if you don't workout? How long does it take to lose stre...

Workout Hack: 2 Ways To Make Hard Workouts Easier To Get Through

16 Dec 2022

Contributed by Lukas

Do you ever want to stop short of your rep goal? Or instead of 10 rounds of a circuit, quit after 7?  Here's my secret training hack to make hard wor...

7 Weeks Without A Vegetable? What's The Carnivore Diet REALLY Like?

14 Dec 2022

Contributed by Lukas

It's been almost 8 weeks since I've had a salad, roasted asparagus or even a sweet potato. That's how long I've been on the Carnivore Diet and today I...

Q&A: How Does Alcohol Affect Your Fitness?

09 Dec 2022

Contributed by Lukas

Does alcohol affect your journey to get fit and healthy? Great question. Let's talk about it but also for more indepth and science on alcohol and your...

10 Biggest Fitness Icks On Social Media & How Fitness Should Be Shared!

07 Dec 2022

Contributed by Lukas

You're probably seen the "Ick" trend on social media where couples share the annoying things their partners do. But what about the annoying things fit...

A Body In Rest Stays In Rest: How To Find Energy To Workout

02 Dec 2022

Contributed by Lukas

Even the most avid fitness enthusiasts lose motivation. Listen to find out how to revamp your commitment to workout and re-energize yourself to move y...

Trainer Confession: Body Dysmorphia & Learning To Love Myself

30 Nov 2022

Contributed by Lukas

Trigger warning: This episode talks about eating disorders and body dysmorphia. If that is something that triggers you, skip this episode or skip to 2...

2 Trainers Talk: Cori (Redefining Strength) On Exercise Cues, Tracking During The Holidays & Defining "Best" Shape

23 Nov 2022

Contributed by Lukas

Cori Lefkowith from Redefining Strength joins me for an awesome convo where we talk:  - How to be okay with subpar goals during the holidays - Tips o...

How To Have The Healthiest Thanksgiving (Not what you think)

18 Nov 2022

Contributed by Lukas

Looking for tips on how to portion your Thanksgiving or how to make traditional meals healthier? You've come to the wrong place. Listen in to learn ho...

I'm Following The Carnivore Diet: Here's Why & How It's Going

16 Nov 2022

Contributed by Lukas

Yup, you read that title right. For a week, I've been transitioning to eat a carnivore based diet. Before you think I'm nuts, listen to this show to l...

Should You Exclude Exercise Calories From MyFitnessPal? Black Friday Reveal!

11 Nov 2022

Contributed by Lukas

If you're tracking macros/calories... should you eat the extra calories that MyFitnessPal suggests after workouts?  Knowing the answer will help you ...

How To Squat If You Have Long Legs (Femurs)? How To Carb Load For Half Marathons?

09 Nov 2022

Contributed by Lukas

It's just you and me today and I'm excited to answer questions and chat like we're sitting with a cup of coffee... or tea... or wine.  Today's big qu...

The Secret To Being Consistent? Expect Less Of Yourself

04 Nov 2022

Contributed by Lukas

You've heard this before: the only way to get results is to be consistent. That's great but with a busy life how can you build a consistent habit arou...

Tasia Percevecz: Transitioning From Crossfit Champion To Nutrition Coach

02 Nov 2022

Contributed by Lukas

When an athlete stops being an athlete, there's often an identity crisis trying to figure out what's new and learning how to identify themselves witho...

2 Crucial Fitness Mistakes That Took A Decade To Fix | Trainer Talk

28 Oct 2022

Contributed by Lukas

I've been a trainer for over 15 years! Over that time I've learned a lot to be the best trainer to women and the best trainer for myself. I've made mi...

3 Ways To Gain Muscle With Light Weights

26 Oct 2022

Contributed by Lukas

Working out at home has a lot of advantages but one major disadvantage is the selection of weights that most of us have. If your dumbbell, kettlebell ...

3 Requirements If You Want To Build Muscle

21 Oct 2022

Contributed by Lukas

Building muscle isn't as easy as doing a few squats, deadliftts and overhead presses. It takes a little more effort (but it's super doable). If you're...

Fashion Designer Kelsy Dominick Hall: What Fashion & Fitness Have In Common

19 Oct 2022

Contributed by Lukas

Kelsy Dominick Hall is the designer and owner the DiDominico Design. She creates jaw dropping gowns and was the first designer to showcase a collectio...

The Best Way To Finish Fit!

14 Oct 2022

Contributed by Lukas

Love the show? Support the show by sharing this episode with friends! Every wonder why you get so cold (even the shivers) after a workout? I have the ...

Kettlebells 411: 10 Things You Should Know About Kettlebell Training

12 Oct 2022

Contributed by Lukas

Before you go any farther with kettlebells or you think about doing another swing, stop and listen to this episode where I share the 10 important thin...

No Matter What Ads Say: It's NOT Easy To Change Your Body | TRUTH BOMB

07 Oct 2022

Contributed by Lukas

Ads, influencers, trainers, etc... they all want you to think if you buy their product that your goals are easy peasy to achieve. The truth is... chan...

Nicole Biscuiti On Building The Chestee: The Most Protective Sports Bra Ever

05 Oct 2022

Contributed by Lukas

How many times have you ever thought, "This is an idea for a killer product!" and actually followed through with it?  That's what Nicole Biscuiti did...

My Samuel L Jackson Pep Talk Everyone Needs!

30 Sep 2022

Contributed by Lukas

You're an amazing women but you have to believe it. You are stronger than you give yourself credit for. Don't wuss out... listen to this short episode...

What Leg Exercise Is PROVEN To Be The Best? And I Out Did Myself

28 Sep 2022

Contributed by Lukas

Squats, deadlifts or barbell hip thrusts? Which is backed by science to be the top leg exercise in terms of activating the most muscles?  Listen and ...

How To Get Fit For Weddings & Other Big Events + Marriage Advice!

23 Sep 2022

Contributed by Lukas

Friday Fit Quickie! A few thoughts on marriage followed up with answering a recent listener question:  How to get wedding shape ready? Though I'm goi...

It's Time To See Your REAL Body: Body Image Coach Fiona Perkins

21 Sep 2022

Contributed by Lukas

You can't just flip a switch and start loving your body. So if you battle with body image, how do you start to create a better, healthier relationship...

Get Out Of Your Head: How To Avoid Workouts Being Ruined By Your Brain!

16 Sep 2022

Contributed by Lukas

Sometimes our brains make us think we can't do something. Right before a workout it tells you "Why are you doing this?" "You can't do this." "Let's ju...

Life Is Hard So I Signed Up For A 50K (31 Mile) Race

14 Sep 2022

Contributed by Lukas

No time is every going to be the right time to try new things or set big goals. Most of the time we just have to do our best and go after the goals an...

Why I Won't Stop My Dark, Early Morning Runs

09 Sep 2022

Contributed by Lukas

Today is a special episode I hope you take the time to listen in and share your thoughts.  Fear... it can stop us and our lives or we can become awar...

Pelvic Wands, Vaginal Dialators, & Kegal Weights OH MY! Pelvic Floor Talk With Dr. Amanda Olson

07 Sep 2022

Contributed by Lukas

Today, I am welcoming pelvic floor specialist, Dr. Amanda Olson to talk all things! Is your pelvic floor too tight? Too lose? Suffer from PCOS? Endome...

What To Do When Your Body Is Telling You You're Working Out TOO Much?

02 Sep 2022

Contributed by Lukas

If your body is giving signs you're working out too much... what should you do?  If your doctor told you to back off workouts... should you listen? I...

Period Poverty Talk With Brooklyn and Bailey: This Is Eye Opening!

31 Aug 2022

Contributed by Lukas

I am stoked to have Youtube sisters and entrepreneurs, Brookley and Bailey McKnight on to talk about their recent 28 day adventure visiting every stat...

The Reality Of Starting & Running A Successful Fitness Business & Ignite Reset

26 Aug 2022

Contributed by Lukas

What's the truth about starting and running a fitness business? Great question and I'm being super honest in this episode when I share what I wish I h...

The Ultimate Meal Prepping, Food Tracking & Recipe Planning Episode EVER

24 Aug 2022

Contributed by Lukas

6 very important tips to help you plan, prep and track food easily without headaches or guilt for not doing it "good enough".  What's the difference ...

How To Break Strength Training Plateaus To See More Muscle!

19 Aug 2022

Contributed by Lukas

Fit Quickie episode dropping to answer this important question: If you aren't seeing results with your workouts and you want more strength and more mu...

Fix Your Rounded Shoulders & Stop Using Braces, Belts & Straps!

17 Aug 2022

Contributed by Lukas

A lot to break down today to help you with your training progress and body! If you find yourself with bad posture and rounded shoulders... this one is...

Should You Hit 10K Steps On HIIT Days?

12 Aug 2022

Contributed by Lukas

Is it important to hit 10,000 steps on days where your workouts are higher intensity or maybe you do another form of cardio? That's the Friday Fit Qui...

Is Cortisol A Bad Hormone? Important Hormone Talk With Amanda Hinman

10 Aug 2022

Contributed by Lukas

Amanda Hinman is a holistic hormone specialist and owner of Hinman Holistic. Through her education and personal experience Amanda is an expert on the ...

How To Work Your Core Without Ab Exercises + Telling You What You NEED To Hear

05 Aug 2022

Contributed by Lukas

Friday's Fit Quickie turned into a full episode chatting all things:  - How to effective strengthen your core without doing ab exercises. You don't h...

Can A Sugar Detox Be Dangerous?

03 Aug 2022

Contributed by Lukas

Is it unsafe to cut out all sugar from your daily diet? Can it affect your insulin levels? Blood sugar levels? Here's what you need to know about suga...

Bouncing Back After Covid: This Week Didn't Go As Planned

30 Jul 2022

Contributed by Lukas

This isn't medical advice but instead my personal experience over the past days and how to mentally get back into the swing of things and your fitness...