Be the New You Without Burning Out by FebruaryIf you want 2026 to feel different (without extreme rules or aesthetic routines), this episode is your guide. This is the blueprint to finally becoming the woman you want to be, without the yearly reboot.We’re talking why goals fail, identity over motivation, habits that actually stick, and how to “act as if” until it feels normal.And if you want to turn reflection into action, we created the New Year, Best You Playbook—a simple, grounding guide to help you reset your habits, clarify your priorities, and build momentum without burning out.
DOWNLOAD HERE
New Year, Best You Playbook HEREWe're now on YOUTUBE! Come hang!
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This week, we’re pulling back the curtain on 2025.
Expectations, plot twists, glow-ups, and the “wait… what?” moments we never saw coming.
We’re walking through the goals we set, the ones that shifted, the ones that surprised us, and the lessons that shaped who we’re becoming. Think of this as your cozy New Year's debrief with two friends who refuse to pretend it all went exactly as planned.
If you’re craving reflection, a reset, or just a little reassurance that nobody has it perfectly figured out—this one’s for you.
✨ And if you want to turn reflection into action, we created the New Year, Best You Playbook—a simple, grounding guide to help you reset your habits, clarify your priorities, and build momentum without burning out.
Download it HERE (link inside)
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It's time for a DETOX! Or is it?
The holidays happened… and maybe so did the extra drinks, the third plate, the skipped workouts, or the family stress spiral. Before you start spinning into “I ruined everything,” hit play.
This episode is your bare-minimum, back-to-baseline guide for the days when motivation is MIA and you just need a place to start. We walk you through how to reset without punishment, rebuild momentum without perfection, and choose small wins that actually move the needle.
No guilt. No extremes. Just a realistic plan for getting back into your body, your routines, and your confidence—even when all else fails.
Press play and reset with us.
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Traveling doesn’t have to mean bloating, burnout, or living off airport pretzels.
In this episode, we’re breaking down the exact things we always pack to stay nourished, energized, and… regular (you know we’re honest here).
From protein-on-the-go to the hydration + supplement lineup that saves our sanity, consider this your carry-on checklist for stress-free, high-vibe travel. And not to mention setting yourself to easily return to your Hot Girl Routine!
Whether you’re hopping on a plane, road-tripping, or sprinting through TSA with three snacks and a dream—we’ve got the hacks that keep you feeling good the entire trip.
Listen in to learn:
The must-pack snacks that actually support your goals
The supplements that make travel digestion less… chaotic
Hydration fixes (LMNT forever)
How to stay fueled, strong, and consistent without being “perfect”
Hit play and upgrade your travel routine!
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It’s giving peace over panic 💅
This week, we’re breaking down exactly how to navigate family dynamics, boundary pushers, and those moments that make you want to scream into a pillow. Hot Girl Holiday isn’t about perfection—it’s about staying aligned with yourself even when you’re surrounded by chaos.
We walk through real scripts you can use, mindset shifts that change everything, and the difference between reflecting and reacting. You’ll learn how to leave every holiday party feeling proud of how you showed up… not drained or spiraling.
Hot girls don’t have emotional hangovers and after this episode, neither will you.
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Feeling the creeping anxiety of the Holiday pressure? Or maybe the fear of "falling off track" will wreck all the progress you've made?
Well, we've got you!
Hot Girls don't panic, we PREPARE.
This is PART 1 of our Hot Girl Holiday Series and this week we're helping you avoid the "all or nothing" trap so you can do something, always. You don't need a 6 week shred, you just need a six minute game plan.
In this episode we're talking how to prepare, how to adapt training, and when all else fails-- your fool proof plan to get back on track.
The holidays don't have to derail you, you just need a little planning (and maybe a healthy reality check)!
Let's get to it!
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You’re hitting your workouts, eating better… but the scale isn’t moving. Does that mean you’re not making progress?
This week, we’re breaking down the most misunderstood part of fitness: how to measure progress without losing your mind.
The scale? She's loud, dramatic, and honestly… not the main character.
Inside the episode, we cover:
Why the scale gets way too much attention (and how a moving goal posts messes with your mindset)
Why the scale is so volatile — water, glycogen, hormones, food volume
Why women can fluctuate several pounds overnight
DEXA vs. InBody: what’s worth it, what’s not, and how to use this data
Progress photos done right (and why they feel cringe at first but become your receipts)
Measurements that actually matter
Nutrition tracking methods that give clarity without obsession
If you’ve ever thought, “I’m doing everything right… so why don’t I see it yet?”
This episode is the permission slip + strategy combo you need.
Stop the drama. Start using data.
Press play.
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What happens when healthy turns harmful?
This week, we’re joined by Dr. Maddy Palermo, PhD — a clinical psychologist and disordered eating specialist, to unpack the hidden disorder behind “discipline.” From orthorexia and overtraining, to clean eating culture and burnout disguised as motivation, we explore how wellness ideals can spiral into obsession.
If you’ve ever felt guilty for resting, tracked every bite for #health, or wondered if your routine has gone too far — this episode will make you rethink what balance really means.
Tune in to learn how to spot early signs of disordered discipline, heal your relationship with control, and redefine what healthy looks like in real life.
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Got the munchies? 🍪 We've been there too.
In this episode, we dive into the complexities of munchies, cravings, and the societal perceptions of food.
We're breaking down the biological basis of hunger cues, particularly in relation to THC, and provide practical strategies for managing munchies without derailing your fitness goals.
Beyond the science, we talk about relationships with food, how your environment influences your choices, and what it looks like to find balance between enjoyment and discipline in your nutrition.
We’re not here to tell you to “just have willpower.” We’re here to help you understand your body so you can make intentional choices, enjoy your highs, and stay aligned with your goals.
So grab your favorite snack, hit play, and let’s talk munchies without the guilt.
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We’re revisiting our OG Feral & Fit episode—this time with more actionable tips!
Can you drink and still make gains? We break down how alcohol actually impacts fat loss, recovery, and muscle building (spoiler: it’s not the end of the world, but it’s not helping either).
Learn how to:• “Pre-game” like an adult athlete (protein before Prosecco)• Handle social pressure and say no without being weird• Recover like a pro after a night out• Balance fun with your goals—hello, California Sober era
This episode is your guide to being strong, social, and in control. Because being fit and hydrated is the new feral 💅
Listen to learn how to enjoy your nights out without sabotaging your progress. Perfect for anyone lifting, training, or working toward body recomposition.
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@KelsieMichelle_ and @briannalamb
You've heard: "just lift heavy," but what if that still isn't working?
Or maybe you've heard "tempo" floating around the fitness-ether but aren't quite sure what they're talking about...
Most people rush their reps and then wonder why they're not getting stronger or seeing muscle definition.
Enter: tempo training
This simple tweak might completely change how your lifts feel and how your body responds.
In this episode, we break down:
What tempo actually means (and how to read those 4-digit codes like "4112")
Why slowing down your reps increases muscle tension, control, and confidence under the bar
How tempo exposes weaknesses and forces you to truly own your lift instead of just moving weight from point A to B
When to use it, how often, and what most lifters get wrong
If you’ve ever felt like you’re just “going through the motions” or you're just trying to get it done, this one’s about to change how you move.
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You’ve been eating less, working out harder, and somehow your body has stopped responding. The scale just won't budge.
Your energy’s down, your hormones feel off, your period’s irregular — and you’re wondering what gives.
In this episode, we unpack why your diet stops working.
We help you understand metabolic adaptation and low energy availability, so you know what’s actually happening when your body starts conserving energy instead of burning it. PLUS how this can impact your metabolism, hormones, and even your menstrual cycle.
If you’ve ever felt like your body’s fighting you, this one’s for you.
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Maybe you've thought something is wrong with you. Or that you need a supplement to help you feel more energy in your day. Or maybe even that you need to get your hormones checked.
But what if the real reason you feel drained, foggy, and unmotivated is way simpler? AND within your control 👀
In this episode, we’re breaking down why your lack of energy isn’t laziness—and what you can do about it. We’re talking about how eating less can actually lead to moving less, the science behind metabolic adaptation, and what you can start doing today to feel like yourself again.
If you’ve been stuck in the cycle of “I just need more willpower,” this one’s for you.
And stick around for next week, we’re diving even deeper into low energy availability and metabolic adaptation, so you’ll understand exactly what happens to your body when you’re stuck in that loop.
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Life lately has been… a lot. In this catch-up episode, Bri and Kelsie pull back the curtain on the chaos of their past few weeks.
From Bri’s car accident (and the shocking aftermath) to Kelsie’s hair journey and product finds, nothing is off limits.
They also dive into:
- Navigating stress in relationships when life gets messy
- Why the little things (like hair care) can feel big
- Bri’s new role at work and what it means to advocate for your worth
- The importance of leaning on community when life feels overwhelming
It’s part laughter, part real talk, and a reminder that chaos doesn’t have to be carried alone. Stick around to the end for a sneak peek at next week’s series: what’s not working and WTF to do about it.
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Sometimes the truth stings a little.
If you’re stuck in the same cycle and wondering why you’re not seeing results, you need this episode. We’re giving you 5 pieces of tough love fitness advice — the kind your best friend should be telling you, but probably isn’t. Think of us as your big sisters: we’ll say the hard stuff, but we promise it’s with love.
In this episode, we cover:
Why compromise is non-negotiable for results
The #1 reason your workouts aren’t working
How you’re probably eating more than you think
Why “eating less” isn’t the answer
The game-changing skill most people avoid
No sugar-coating. Just the truth you need to hear.
Plus, our convenience food freebie HERE
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‘We need to talk.’ 😬
The four scariest words in any relationship. This week we’re breaking down how to actually have tough conversations without making them worse.
This is the episode of bringing you advice from the driver's seat of "we're not perfect" but here's the mistakes we've made and what we've learned from therapy.
Tangible scripts, apology hacks, and some of our own messy stories included.
Back pain doesn’t have to mean you’re broken.
In this episode, we break down why so many people deal with back pain, the common mistakes made when trying to ‘fix it,’ and how to train smarter with a movement optimism approach.
Whether you’re lifting heavy, you're afraid to try certain exercises out of fear, or just want to move pain-free, this one’s for you.
Follow our IG for demo videos and "troubleshooting" tips: @Overt_ThinkingPocast
Save this for the days your back feels cranky — and share with a friend who needs to hear it.
Connect with us on IG: @KelsieMichelle_ and @briannalamb
A common question we get from our clients, friends, and listeners: "How heavy should I be lifting?!"
Here's the thing:
Most women in the gym aren’t lifting heavy enough to see real change… or they’re going so heavy their form falls apart.
So how do you know if your weight is right for you?
In this episode, we break down the tools every lifter needs—RPE (rate of perceived exertion), RIR (reps in reserve), and progressive overload—to help you train smarter, build muscle, and actually see results.
We’ll cover:✅ What “lifting heavy enough” really looks and feels like✅ How to avoid ego lifting and form breakdown✅ The art of auto-regulation (adjusting on the fly)✅ Why tracking effort—not just weight—is the golden rule
No fluff, no gimmicks—just evidence-based tools that will help you get stronger and stay injury-free.
If you’ve ever wondered, “Am I lifting heavy enough?”—this episode is for you.
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Our honest take on beauty work-- it’s exactly what it sounds like, but juicier.
We’re talking boob jobs, our first Botox experiences, what we really think about beauty standards, and why women SHOULD unapologetically claim the right to look how they want.
It’s part personal story, part behind-the-scenes, part “things no one tells you until it’s too late."
Whether you’re curious, considering, or just here for the tea — this episode is your all-access pass.
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Still doing endless ab circuits or arm workouts hoping to "tone" that one stubborn spot? You’re not alone.
In this episode, we share the real stories of three women who were stuck in the cycle of spot-reducing—and how shifting their strategy finally led to visible results.
We break down why targeting fat in one area doesn’t work, what does, and how you can reshape your body with smart training, better recovery, and zero gimmicks.
If you’ve ever felt like you train hard but don’t look it—this one’s for you.
Tell us your sticking points in the comments ->
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