Overt Thinking

When you think of bodybuilding, you might picture Arnold Schwarzenegger or other iconic male figures. But what if we told you the most successful bodybuilder of all time is a woman? Iris Kyle has won 9 consecutive Miss Olympia titles and 10 overall wins— making her the greatest of all time in the sport. That says everything about how we've been conditioned to see strength, muscle, and athletic excellence, especially on a woman's body.In this episode, we sit down with Jerisa Upton, an Olympian and bodybuilding coach, who gets real about the raw truth of what it takes to be a competitive athlete. The stage-lean physiques you see under competition lighting? They're achieved through extreme caloric restriction, grueling training regimens, and a mental toll that doesn't make it into the highlight reel. Looking "perfect" on stage and being healthy are not the same thing, and conflating the two has done serious damage to how women relate to their bodies, food, and fitness.Jerisa breaks down why so many women end up chasing aesthetics at the expense of their health, how diet culture and social media have weaponized fitness against us, and what it actually looks like to train from a place of self-love rather than self-punishment. We talk body dysmorphia, finding your why, ditching the extremes (and Orange Theory), and building a sustainable relationship with movement and nutrition that serves your life.If you've ever looked in the mirror and felt like your body was a problem to solve, this episode is your permission slip to think differently.Find Jerisa on IG!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

The key to staying "pretty fit" might be simpler than you think.In this episode, Bri and Kelsie share their first-hand experience on how they stay "pretty fit" all year long. Not like crash diet fit. Not obsessing-over-macros fit. Like... actually sustainably, enjoyably pretty fit.This episode includes science-backed habits that make fitness sustainable, and truly life-fitting, without obsession.They reveal the secret weapon: building habits rooted in structure rather than fleeting motivation. Discover practical strategies like optimizing your routines, fueling your body with simple "rules of thumb," and moving intentionally throughout the day, not just in the gym. Bri shares how she shifted from extreme dieting to a balanced approach that keeps her lean and free of guilt, while Kelsie uncovers her method for staying active and strong at any age, no matter how busy life gets.You'll learn how to design a flexible lifestyle that honors your unique body and goals. We break down:Why relying on motivation is a trap and how to create systems that stickThe importance of focus on habits like protein, fiber, and color on your plateThe power of daily movement, from walking to taking the stairs, and how it fuels your metabolismSimple yet effective training tips that require just three days a weekThe critical role sleep plays in recovery, hormones, and long-term progressIf you're tired of the all-or-nothing mentality and want practical tools to stay consistent without sacrificing your sanity, this is your blueprint for a flexible and sustainable fitness journey. Perfect for women who want to feel confident and energized, regardless of their season of life. Whether you're just starting out or you've been at it for years, these guiding principles will help you roll with the punches and keep moving forward.Tell us, how do you define "pretty fit" for your life?We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

"If I lift weights, I'll get bulky.""Pilates will give me that long and lean look.""I can't build muscle AND do the workouts I actually enjoy."Girl, WHO told you that? Because the Pilates vs strength training debate is exhausting, but we're cutting through the BS.Here's what we're covering:The research on Pilates (yes, it's legit for back pain, core strength, and balance)Where Pilates falls short (and what you're missing out on if you skip)How much strength training you actually need to see changeHow to build your "movement menu"—main course (strength), foundation (steps), and toppings (the fun stuff you love)Real talk: you have room for Pilates AND strength training if you prioritize the non-negotiables firstMovement should feel good AND change your body. It doesn't need to be one or the other.

Are you actually stuck… or were you just given the wrong approach?If counting macros, fixing your hormones, cutting carbs, or “trying harder” hasn’t healed your relationship with food — this episode is for you.Today we’re joined by Registered Dietitian Jessi Kruzan, who brings lived experience with PCOS and disordered eating to a conversation the fitness industry desperately needs. We talk about:The common pattern keeping well-intentioned women stuckHow “good intentions” slowly turn into harmful food behaviorsWhy surface-level fixes (macros, discipline, hormone protocols) often failThe mental health component most providers skipGLP-1s: Do you have to stay on them forever? And what’s missing when they’re the only tool?How to know if you need more support than just another planRed flags to watch for when choosing a coach or RDWe don’t help broken women. We help good-intentioned women who were lied to, misinformed, and handed advice that never fit the human in front of her.If you’ve ever felt like there must be something wrong with you, this conversation will feel like a big exhale.🎧 Get in girls, we're fixing our relationship to food and our bodies FOR GOOD.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Why do 75% of women avoid the gym?!?If you've ever felt the gym scaries as bad as the Sunday scaries, this one's for you.Even as fitness professionals, we've felt the gym-anxiety creep in. From feeling like you don't belong to confusing societal messaging about how you should look—it's overwhelming! You are so not alone and we're here for you.By the end of this episode you'll feel seen AND have 5 (plus a bonus!) practical strategies to make fitness feel fun and safe.This conversation is all about strengthening your confidence muscle by building some physical muscle, so you learn to do hard things in the gym AND in life.Here's to showing up for yourself, even—and especially—when you're nervous. We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Throw back to Food Pyramid...Except flip it, flop it, and reverse it.She's back with a rebrand and a PR boost.We're giving you the low down on the history of nutrition guidelines, why public messaging keeps failing, and how industry influence and political agendas shape what we’re told to eat. Plus: what actually helps people make better nutrition choices.We agree, "Eat Real Food," as they say but what if that advice just isn't enough.Tune in for the truth and subvert the contradictory information.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Can you actually lose weight eating processed foods?A professor composed an experiment on himself, just to prove a point! For science!We’re unpacking the Twinkie Experiment, the surprising results, and the big lesson about calories vs. nutrition quality.We're told calories in versus calories out for weight loss, but what's the context? Where's the nuance?Tune in to find out how processed food helps or hurts your progress.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Starting is easy.Staying consistent when life gets messy? That’s the real work.Everyone talks about getting started but what happens when motivation leaves the chat? When resistance shows up or when everything hits the fan?This episode is the guide you need to break through the barriers and self-sabotage. We all just might need a little more delusional optimism!These are the uncomfy truths to make sure you stay on track with your greatest desires.Plus: download our New Year, Best You Playbook to solidify your habits into identity!FREE GUIDE HEREConnect with us on IG:@Overt_thinkingpodcast @briannalamb @kelsiemichelle ​We're now on YOUTUBE! ⁠Come hang!

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 HERE​We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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)We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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 goalsThe supplements that make travel digestion less… chaoticHydration fixes (LMNT forever)How to stay fueled, strong, and consistent without being “perfect”Hit play and upgrade your travel routine!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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 volumeWhy women can fluctuate several pounds overnightDEXA vs. InBody: what’s worth it, what’s not, and how to use this dataProgress photos done right (and why they feel cringe at first but become your receipts)Measurements that actually matterNutrition tracking methods that give clarity without obsessionIf 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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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 eraThis 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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@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 trainingThis 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 barHow tempo exposes weaknesses and forces you to truly own your lift instead of just moving weight from point A to BWhen to use it, how often, and what most lifters get wrongIf 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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

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.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb