Filter Free Friday

If fitness and wellness is feeling overwhelming right now, this is the episode for you - and the good news is that the solution most likely doesn't require you to do MORE. In Episode 3 of the this four-part Rebuild series, Britany cuts through the noise around workouts, nutrition and wellness trends to help you focus on what actually drives results based on what your goals are. We discuss: This episode shows how wellness optimization-obsessed society of today is exhausting your system and provides a better lower-effort approach to feeling your best physically and emotionally. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results? She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity. This episode is for you if you're want clear and realistic guidance that fits real life. Goal Setting Workshop Body Breakthrough GuideThe BaselineSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

If your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results). She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's the first step in rebuilding a workout routine that actually works in the season of life you're in. In this episode, we discuss: Join Britany's Goal Setting Workshop on Sunday Jan 25th SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

[REPLAY FROM FEB 2024] In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress? In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not. Let's Chat About... ✔️ The minimum effective amount of strength training to see real progress ✔️ How short workouts can be structured for maximum efficiency ✔️ The biggest mistake people make with quick workouts (and how to fix it) ✔️ When 20-minute workouts AREN'T enough to achieve your goals ✔️ How perfectionism is holding you back from making real progress If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer. 👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts. 👉 Get a free trial to Britany's workout programs on the Sweat app here. 👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap! SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

[REPLAY FROM SEPT 2024] We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think! hereherehereSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

[REPLAY FROM 2022] Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches). Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage, and reminisces with Britany about their silly days together as teammates and friends in college. It's an episode you do not want to miss! You can find more from Becky at: http://www.beckyrunsaway.com hereherehereSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on. This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up! Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?! In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes. We discuss: betterandWhether you're a Pilates princess, a gym girlie or somewhere in between, this episode goes where most fitness instructors won't, so that you can get clarity on what's right for you. Resources mentioned in this episode: 7 Day Free Trial of Britany's Strength & Barre workout program hereThe Body Breakthrough: Fat Loss, Fitness and Metabolism Guide hereFREE Guide For Choosing The Right Size Dumbbell here LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If the thought of only have 100 days left in the year makes you panic a little but, this one's for you. In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything. From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the back half of 2025 with energy instead of guilt and perfectionism. Click here for details on Britany's small group coaching program, The Routine ResetClick here if you're interested in working with Britany in-person in Portland, OregonLEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you. In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals. She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals and minimize burnout. There's also the very real, very TMI detour into what it's like trying to conceive while your husband has the man flu. Because, of course. If you're craving more clarity, productivity and a fresh perspective on what actually matters right now, Britany will walk you through the mindset shift that changes everything without making you feel like you're lost or behind (because, you're not!) If you want more of this goal setting clarity, you can join Britany's free masterclass on Fri 9/19 and Sun 9/21. It will help you stop spinning your wheels and finally get out of your own way! RSVP for The Wake Up Call *FREE* Masterclass by clicking here LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes! In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell. Britany explains: If you've ever wondered "what weight should I be using?" this episode is your answer. You can also grab the free guide below for a reference and start getting more out of your workouts. FREE GUIDE - How to Choose the Right Dumbbells - click here 15% off WeGym Dumbbells through September 1st - click here LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Do you know if your workouts are actually right for your goals or are they not delivering the results you want? In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home. She discusses: You'll learn how to structure a workout plan that's effective, fun and realistic for your life so you can stay consistent and actually look forward to training (no matter how busy or tired you are). Get The Body Breakthrough - Britany's guide for women 30+ who want to build muscle, lose fat and simplify fitness and diet without overhauling their life. Try any of Britany's workout programs on the Sweat app with a 7 day free trial for new members here. Free Running + Strength Training schedule here. LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway). Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer). Plus, Britany answers a listener's voicemail question on proper squat and lunge form and she addresses the breathing techniques that make workouts way more effective What You'll Learn: This episode is perfect for high achieving moms and women juggling it all, who just want to good about how they're spending their time! MENTIONED IN THIS EPISODE: Download the FREE 3 Day Mini Reset Challenge to reset your energy and intention and escape the chaos of the day. Check out The Essential Workout Companion Guide here for videos, audio coaching and more to get better results from your workouts.LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency. You'll learn: easierThis isn't another "try harder" pep talk. It's the science of habit formation for real women over 30 served up with the straight talk you need (from someone who has been there herself!!). If you're ready to stop starting over, finally feel in control of your healthy habits, and actually want to enjoy yourself in the process, hit play! THE CONSISTENCY CATALYST: Click here to learn more about Britany's easy to implement guide to staying consistent with any diet and workout plan. LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey: right nowThis episode is for the woman who's putting in the time, but not yet seeing the results she wants and needs guidance on how to get more effective and efficient with her efforts! herehereLEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you’ve ever thought “I don't feel like myself anymore” or felt guilty for needing a break from your kids, your job or your partner, this episode is going to hit home. The truth is so many women are burnt out, disconnected and quietly drowning in the mental load of everyone else’s needs while ignoring their own. In today’s episode, Britany gets filter free about what happens when you spend years prioritizing everyone else and forget how to even ask “what do I need today?” We’re chatting: You’ll walk away with: If you’re stuck in the cycle of self-sacrifice and feeling like a stranger in your own life, this episode is how you start becoming you again. LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen. Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count. In this episode, you'll learn what the research really says about: Whether you're getting back into fitness, navigating low energy or trying to figure out if you're doing too much, Britany shares the filter free truth: more isn't always better. - Download your free Strength and Running Workout Schedule FAILS, FEELS & FIXES: LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Are you feeling out of shape, overwhelmed or stuck in survival mode? Learn how one mom lost 30 pounds, built her strength and completely changed her life... and she didn't start until she was 37. In today's podcast, Jess Gunn shares her inspiring story of being a stay at home mom of 4 battling a sugar addiction, mom guilt, and burn out to becoming a fitness trainer and nutrition coach for women. She shares how she was stuck in survival mode, hit a breaking point and what made everything finally click. We discuss: - Chasing skinny vs. strong when it comes to weight loss - Mindset shifts to keep yourself consistent in diet and fitness - The reality of getting into shape as a mom with small children - The power of a rest and recovery even when chasing transformation This episode is a reminder that you're not too late, too far gone, or too broken to feel like yourself again. You just need a starting point - and this episode might just be the wake up call you need. You can find Jess via her website here or on social media here. FAILS, FEELS & FIXES: LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Are you doing ab workouts but left wondering why your core isn’t stronger and can't see even a hint of a six pack? In this episode, Britany discusses why most core workouts miss the mark and what you actually need to do to build a stronger, more functional core without wasting your time. Let’s Chat About… ✔️ The difference between your core and your abs and why it matters ✔️ The most common ab workout mistakes you make that are holding you back ✔️ What breathing, posture and your pelvic floor have to do with better abs ✔️ How to spot signs of lingering core dysfunction after postpartum recovery and diastasis recti, even if it's been decades since you had a baby. ✔️ Why functional core training beats endless crunches every time ✔️ How to make your home ab workouts WAY more effective If you’ve ever thought that the solution to a stronger core was just more ab workouts, then this episode is the no-BS wake-up call you need! ✨ Get your FREE 5 Hacks to Better Abs Guide here. FAILS, FEELS & FIXES: LEAVE A VOICEMAIL FOR BRITANY https://telb.ee/filterfree SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree