Claim OwnershipFit, Fueled, And Busy - a podcast for ambitious women juggling life, family, and fitness
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Welcome to Fit, Fueled, and Busy — the podcast for ambitious women who are juggling life, family, and fitness! Each week, your host, Janine from Couture Fitness Coaching shares practical tips, mindset strategies, and real-life hacks to help you feel strong, energized, and confident — even when life gets crazy. Tune in every Wednesday and learn how to stay fit, fueled, and fierce — even on your busiest days.
113 Episodes
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Exciting Updates & Tools at Couture Fitness Coaching In this episode of Fit Fueled and Busy, host Janine shares exciting updates from Couture Fitness Coaching, including the introduction of a new custom app designed to help clients stay on track with their health goals. Janine discusses the app's features, which include macro tracking, personalized workout plans, demo videos, and a private community forum. She emphasizes the importance of prioritizing health amidst a busy life and announc...
In this episode of 'Fit Fueled, and Busy,' formerly known as 'Boost Your Metabolism Over Age 30,' the host discusses the rebranding of the podcast and its new focus areas: nutrition, fitness, mindset, and real-life unfiltered topics. The episode addresses five common excuses people use for not prioritizing their health and fitness: lack of time, putting others first, perfectionism, lack of energy, and conflicting information. The host provides practical insights and tips to overcome these exc...
In this episode of the Boost Your Metabolism Podcast, Janine explores the pitfalls of obsessing over the number on the scale and how it can hinder one's fitness progress. She emphasizes the importance of focusing on body composition, muscle growth, and overall well-being instead of chasing a specific weight. Through client stories and personal experiences, Janine illustrates that true progress in health and fitness is measured by strength, energy, and confidence. She challenges listeners to s...
Understanding Progressive Overload for Effective Strength Training In this episode of the Booster Metabolism Podcast, host Janine dives into the fitness principle of progressive overload and its importance for building strength and muscle. She explains how strength training, done at least three times per week, preserves muscle mass, boosts metabolism, and offers numerous health benefits. Janine outlines various methods to achieve progressive overload, including increasing reps, weight, sets, ...
Janine from Couture Fitness Coaching breaks down the essentials of macro tracking in this week's episode of the Booster Metabolism Over Age 30 podcast. She explains why she doesn't follow a strict diet plan but instead focuses on monitoring calories and macronutrients (protein, carbohydrates, and fats). Janine covers how macros are calculated, their importance, and the guidelines set by the Institute of Medicine. She shares personal insights and provides practical tools for tracking macros us...
In this inaugural unfiltered episode, the host shares exciting changes to the podcast schedule and emphasizes the power of leading by example. The episode introduces a new structured approach with each week focusing on nutrition, fitness, mindset, and unfiltered discussions. The central theme revolves around the phrase 'more is caught than taught,' highlighting the impact of actions over words in influencing others. The host encourages listeners to be mindful of their behavior in various aspe...
In this episode of the Booster Metabolism Podcast, host Janine shares how AI tools like ChatGPT can support your health and fitness journey, particularly by improving your mindset and discipline. Janine recaps previous discussions on using AI for nutrition and workout planning, emphasizing that mindset is often the key barrier to consistency. She offers practical examples of using AI to reduce decision fatigue and maintain structure, shares a personal story about using ChatGPT to make a healt...
Leveraging ChatGPT for Quick and Effective Workouts In this episode of the Boost Your Metabolism Podcast, host Janine discusses practical strategies to integrate AI, particularly ChatGPT, into your fitness routine. Janine highlights how ChatGPT can help overcome decision fatigue by quickly generating workout plans tailored to your specific needs and available equipment. She emphasizes the importance of giving clear and detailed prompts to get the best results from ChatGPT. While ChatGPT offer...
In this episode, we explore the benefits of using AI for meal planning and making your favorite recipes macro friendly. We discuss how AI can reduce decision fatigue and streamline the meal prep process by providing customized meal plans, grocery lists, and recipe modifications to fit nutritional goals. Tune in to learn practical tips for leveraging AI to enhance your nutrition habits and save time. 00:27 The Challenge of Meal Planning 01:00 Using AI for Meal Planning 02:48 Practical Ex...
Are you constantly starting over every Monday? Feel like you have to do everything perfectly — or not at all? You’re not alone. In this episode, we’re breaking down one of the most common traps that holds women back from reaching their health, weight loss, and body composition goals: all-or-nothing thinking. We’ll unpack: What all-or-nothing thinking actually is (and how to spot it)Why perfectionism keeps you stuck and inconsistentHow obsessing over the scale can blind you to real progressWha...
Is too much protein bad for your kidneys? Will your body “waste” anything over 30 grams in a meal? In this week's episode we’re busting the most common myths around protein intake—especially the fear of overdoing it. The truth is, most women aren’t eating enough protein, and it could be the missing link in your fat loss, energy, and hormone health. In This Episode: Why the “protein hurts your kidneys” myth isn’t backed by science (unless you have kidney disease)The truth about how much ...
In this episode of the Boost Your Metabolism After Age 30 Podcast, we’re discussing what’s changed — and what hasn’t — in the world of fitness, nutrition, and metabolism. We're sharing where our perspective has evolved, based on the latest research, personal experience, and real client results. Whether you're navigating weight loss, metabolic health, or just trying to feel better in your body, this episode offers new insights and actionable takeaways. In This Episode, We Cover: Latest R...
In this episode, we’re busting one of the biggest nutrition myths out there: that carbs are bad for you. Carbs have been demonized thanks to trendy diets like keto and years of diet culture telling us to cut, restrict, and fear entire food groups. But the truth? Carbs are not evil. In fact, they’re essential for energy, performance, metabolism, muscle building, and even thyroid health—especially for women over 30. If you’ve been stuck in the low-carb cycle, constantly tired, and not seeing pr...
Spring cleaning isn't just for your house! In this episode, learn how to refresh your fitness space, organize your kitchen, and reset your mindset for better results. Why Spring Cleaning Matters for Your Fitness Journey Studies show a clean, organized environment reduces stress, improves decision-making, and increases motivationRemoving clutter helps reduce decision fatigue and makes healthy choices easierSetting up your environment for success makes forming new habits much more achievableSpr...
In this episode Jo and Lauren share their firsthand experience with a 12-week fitness and nutrition challenge—what worked, what surprised them, and why the biggest transformations aren’t just about the scale. They break down the structure of their plan, including strategic nutrition, weightlifting, cardio routines, and the game-changing accountability of weekly coaching check-ins. But here’s the real takeaway: lasting change doesn’t happen overnight—it happens when you commit to a structured ...
In this episode, Jo dives into a topic that so many women can relate to—how to combat the "mom bod" and build your strongest, most resilient physique in your 40s and beyond. We believe that all bodies are beautiful and powerful, but if you're feeling like your strength, energy, and muscle tone aren't what they used to be, there are actionable steps you can take to feel and function at your best. In this episode, we cover: ✅ How aging impacts muscle tone, metabolism, and body compo...
In this episode Jo interviews Dr. Jessica Brown, an expert in exercise science from Carroll University. Dr. Brown discusses the concept of exercise as medicine, detailing how physical activity can prevent and treat chronic diseases such as diabetes, hypertension, and cancer. They cover exercise guidelines, the benefits of different types of exercise like strength training, cardio, and HIIT, and the importance of making exercise a habit. They also discuss the role of exercise during cancer tre...
Have you ever felt stuck in a dieting cycle that leaves you tired, frustrated, and always in a calorie deficit? In this episode, Couture Coaches Jo and Leigh Ann break down the concept of reverse dieting, an approach to nutrition that helps you fuel your body, optimize your metabolism, and escape the rollercoaster of restrictive eating. We’ll cover: What reverse dieting is and how it works.The benefits of eating more to achieve metabolic health, muscle growth, and long-term fat loss.How to di...
In this episode, Jo and vegan/vegetarian coach Christie tackle one of the most common nutrition challenges: eating enough protein. They share personal stories about how increasing protein intake transformed their energy, health, and body composition, and dive into why protein is essential for boosting your metabolism and fat loss. Jo and Christie also break down the difference between high- and low-protein foods, bust common protein myths, and offer practical hacks for hitting 100 grams of pr...
Feeling out of shape and overwhelmed after the holidays? You're not alone! In this episode, Jo is joined by coaches Lauren and Leigh Ann to share practical, judgment-free strategies for starting fresh in January. Whether you’re looking to shed some holiday weight, build strength, or simply feel better, this episode is for you. They’ll discuss: Why extreme diets and over-exercising don’t work—and what to do instead.Small, sustainable changes that make a big impact on your health.Simple tips to...
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