Send us a text Perimenopause doesn’t mean fitness stops working — it means the plan needs to change. In this episode, we break down the myths, the science, and the lifestyle shifts that actually matter so you can build strength, lose fat, and feel good without burning yourself out. • The lifestyle shifts that actually change results • Why “trying harder” backfires in this season • How to adapt training and nutrition without burning out • What to focus on in 2026 for strength...

Send us a text This episode picks up with my move to Canada, becoming a mom far from home, and the emotional and physical reality of postpartum life. I talk about isolation, finding community through mommy-baby classes, and the small moments that helped me survive a very hard season. I also share losing my father to alcoholism between my two pregnancies, returning to Germany to handle his affairs, and how that loss shaped my relationship with alcohol, boundaries, and parenting. This chapter i...

Send us a text In this episode, I’m sharing the first part of my story — the part that quietly shaped everything that came after. I grew up in a tiny town in Germany, learned independence early, and navigated childhood with divorced parents and a mother living with severe mental illness. That path led me into a career in shipping, out of Germany, and eventually to the USA, Chile and... eventually ... Canada. This episode isn’t about fitness or nutrition. It’s about resilience, belongi...

Send us a text Holiday eating doesn’t have to turn into a full-blown “I’ll start again in January” situation. This episode was inspired by a simple brunch date with my husband — and it perfectly explains why so many women feel hungry, out of control, and frustrated around food during the holidays. We’re talking about: Why starting meals with carbs leaves you chasing hunger all dayThe biggest holiday eating mistakes I see every yearHow to front-load protein and fiber without restrictionWhat to...

Send us a text This episode was inspired by a VIP client who has been crushing her elevated push-ups. When I asked her to try one on her toes, her strength was there — but the range wasn’t. So we set a performance goal: 1–10 full push-ups in six months. And that opened the door to today’s topic: Why performance goals change everything. Inside the episode: How performance goals shift focus away from the scaleWhy they build confidence faster than aesthetic goalsHow they make training fun and co...

Send us a text This week’s episode is a personal one — and honestly, one I didn’t expect to record. A simple dinner out turned into a full-on reminder that people LOVE to comment on what other people eat… especially when your choices don’t match their idea of “normal.” From bread commentary to dessert shaming to unsolicited diagnoses (yes, really), I’m breaking down what happened, why it rattled me more than I expected, and why so many of you face the same thing — especially around the holida...

Send us a text I had my first glass of wine since Iceland last weekend — actually only my third drink since summer — and even though I felt “fine-ish,” it hit me: alcohol just doesn’t feel the same anymore. So today we’re breaking down why one glass now feels like three and what you can do about it. In this Episode we cover: Why alcohol hits harder in your 40sHow alcohol stalls fat loss (and drops fat-burning by up to 70%)Alcohol’s real impact on sleep, cravings & moodHow it affects muscl...

Send us a text In today’s episode of the Fierce Mama Fitcast, we’re cutting through all the noise around creatine — the supplement that used to belong to gym bros but is now everywhere in women’s health conversations, especially for those navigating perimenopause. I break down why creatine is suddenly trending, what the research actually says about women 40+, and how it supports strength, muscle, bone density, cognition, recovery, and mood. Then I get personal: I share my own story about wa...

Send us a text In this episode, I’m calling out the “but first, coffee” culture and exposing why that morning cup might be the reason you feel exhausted, wired, and moody all day. We’ll fix your caffeine habits and get your energy back — without giving up coffee completely. Why drinking coffee on an empty stomach spikes cortisol and wrecks digestionThe “one more coffee” loop keeping you exhaustedThe best time to stop drinking caffeine each dayThe real reasons your energy is tanking (and it’s ...

Send us a text In this episode, Mel shares the real story behind her 12-week diet: why she started after two years of building/maintenance, the 2.5–3 week stretch where the scale didn’t budge (and she canceled her photoshoot), how Mirena + hormones likely drove water retention, and why “data over drama” is the mindset that got her to ~1 lb/week fat loss without losing her mind—or my treats. Why this cut, why now: After two years alternating building (≈2,400 kcal) and maintenance (≈2,200 kcal)...

Send us a text When the days get short and the sky turns grey (hi, Canada), our mood, energy, and immunity can all take a hit. In this episode, Mel shares the vitamins and supplements that actually make a difference through the dark months—no gimmicks, no weird sh*t off the internet. Supplements We Talk About Vitamin D — the non-negotiable in Canadian wintersVitamin C + Zinc — immune support comboOmega-3s — mood and inflammation helpMagnesium — sleep and stress supportAshwagandha — adaptogen ...

Send us a text I got a DM promising “magic drops” that could balance all my hormones — no intro, just a pitch. So in this episode, I’m breaking down what’s really inside those so-called miracle products, what actually helps your hormones (spoiler: it’s not a bottle), and the real tools worth considering instead. You can’t “drop” your way to hormone balance — consistency beats quick fixes every time.Most of those “miracle” supplements just contain amino acids, adaptogens, and hype.HRT and GLP-...

Send us a text Mel shares how a woman in a fat-loss Facebook group inspired this episode — after a year of “starting over every Monday.” When Mel finally called her out, it wasn’t well received… and that moment led to a major mindset shift. The “shared misery” Facebook group storyWhy starting over every Monday doesn’t workThe difference between a restart and a resetThree mindset shifts:Progress > punishmentAdd > restrictKeep small promisesHow to build momentum without perfection💬 Let’s ...

Send us a text This week, I’m getting personal — like, “feet in stirrups and screaming OH SH*T” personal. In this episode, I’m walking you through my entire Mirena adventure: from the failed first attempt and unexpected pain to the wild ride of five weeks of bleeding and my “is this thing even in the right place?” ultrasound follow-up. This one’s part story, part PSA, and all real talk. Because we don’t talk enough about what women in their 40s actually go through — and someone has to say it ...

Send us a text In this episode, I take you behind the scenes of my very first solo vacation in years — and I went big: Iceland. From soaking in hot springs and running on two hours of sleep, to whale watching, cocktails at an ice bar, and finally seeing the Northern Lights, this trip was everything I dreamed of (and yes, ridiculously expensive). More than just a travel diary, this trip reminded me of a few big lessons about motherhood, guilt, and why it’s worth chasing your own joy — even if ...

Send us a text Weighted vests are trending in the fitness world, with influencers claiming they improve bone density, help with postmenopause bone health, and even replace resistance training. But what does the research actually say? In this episode of the Fierce Mama Fitcast, I break down the latest weighted vest studies, explain what benefits they really offer, and why they’re not the magic solution for osteoporosis prevention or women’s health after 40. Spoiler: if carrying toddlers counte...

Send us a text In this episode, I’m breaking down the dumbest fitness advice I’ve ever heard — the myths and gimmicks that sound convincing but keep moms stuck. From cutting carbs to endless cardio to skipping breakfast, I’ll bust through each one and share the simple, proven habits that actually create results. And listen up — I’ve got a fun giveaway for my listeners inside this episode. Myth 1: Cut carbs to lose weight.Myth 2: Do more cardio to burn belly fat.Myth 3: Wear a weighted vest al...

Send us a text In this episode, I’m tackling the all-or-nothing trap — the cycle where you miss one workout, eat one cookie, or skip one meal prep, and suddenly you’re “starting over Monday.” Sounds familiar? I’ll share why perfection is a stall tactic, what to do instead, and how shifting to an “all-or-something” mindset helps moms finally build consistency, energy, and confidence. The all-or-nothing mindset creates a constant start–stop cycle that keeps you stuck.Perfection feels safe...

Send us a text In this episode, I’m breaking down the myth of the “perfect time” to start. As moms, we’re always waiting for life to slow down — after the holidays, after vacation, when the kids are older. But the truth? Life never slows down. The good news: back-to-school is basically New Year’s for moms — a natural reset point when routines come back and structure makes change easier. I’ll share why now is the best time to build momentum, why perfection isn’t the goal, and how the Fie...

Send us a text In this episode, I’m breaking down one of the biggest frustrations I hear from moms: “I’m eating healthy, but I’m not losing weight.” We’ll talk about why clean eating doesn’t automatically equal fat loss, the sneaky ways we underestimate portions, and the simple swaps that make fat loss realistic—without cutting out the foods you love. Eating healthy ≠ eating for fat loss.Calorie-dense “healthy” foods (olive oil, nut butter, granola) add up fast.Moms often underestimate portio...