Making Your Fitness Journey Work on Night Shift, How to Track Macros on Night Shift | Ep. 121
Release Date: 02/19/2026
5 Mistakes Women Make in a Fat Loss Phase (Why Your Cut Isn’t Working) | Ep. 131
Excelerate Your Life
If you feel like you’re doing everything right in a fat loss phase—but your body isn’t changing the way you want—it’s probably not a lack of effort… it’s these mistakes. In this episode, I’m breaking down the 5 most common mistakes women make in a cut, and why they can completely stall your fat loss results (even if you think you’re in a calorie deficit). We cover: Why changing too many variables at once can backfire How “cheat meals” and weekends can quietly take you out of a deficit The biggest mistake women make with training during fat loss (and why it affects...
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Want to Lose Fat for Summer? Listen to This First | Ep. 130
Excelerate Your Life
If you’re trying to lose fat for summer and your plan is to just eat less, do more cardio, and hope for the best… this episode is for you. Because the truth is most women aren’t failing fat loss… they’ve just never actually been taught how to do a proper cut phase. In this episode, I break down why your past fat loss attempts haven’t worked, what’s actually been going wrong, and what a real cut phase should look like if your goal is to lean out and look toned (not just smaller). If you feel like you’re always “starting over” every summer, this is going to connect a lot of...
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How to Get Lean for Summer Without Starting Over Again w/ Alaina Luchetti | Ep. 129
Excelerate Your Life
If you’ve ever lost weight… only to gain it all back (and then some), this episode is going to hit. In today’s episode, I’m sitting down with my client Alaina, who lost 27 pounds in a sustainable fat loss phase, and more importantly… has actually kept it off. No crash dieting. No slashing calories into the ground. No starting over every few months. We’re breaking down what her cut actually looked like, why this approach felt completely different than anything she had tried before, and how she went from 170 pounds down to the 140s, while now maintaining her results eating over 2000...
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Cardio for Fat Loss?? Yes or No? | Ep. 128
Excelerate Your Life
Cardio for fat loss… should you be doing more of it, or is it actually the reason you feel stuck? In this Fast Fit Facts episode, we’re breaking down one of the most common (and most misunderstood) topics in fitness: how cardio actually fits into fat loss. Because if you’re working out consistently, doing all the cardio, eating “pretty clean”… and still not seeing your body change the way you want — this might be exactly where things are going wrong. We’re getting into: What cardio really does (and what it doesn’t) Why cardio stops working over time The biggest mistake...
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Fitness Trends That Work and What’s a Waste of Time & Money | Ep. 127
Excelerate Your Life
Most of the fitness industry is LOUD. Every week there’s a new trend, a new tool, a new “this will finally fix everything” solution… And most of it? Either overhyped… or completely missing the point. So in this episode, we’re breaking it all down: What’s actually worth your time What’s a waste And what falls somewhere in between We’re talking through things like: – vibration plates – red light therapy masks – pre-workout – hitting 10k steps – intermittent fasting – GLP-1s – sauna and cold plunge And instead of just giving hot takes, I’m walking you through:...
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The Phases of Body Recomposition: A Client Case Study | Ep. 126
Excelerate Your Life
If you feel like you’ve been doing everything right — eating clean, working out, trying to stay consistent — and still not seeing the fat loss you want… this episode is going to hit. Because today, we’re walking through a real client case study of what body recomposition actually looks like when you do it the right way. Bre has been working with us for just over a year, and instead of jumping straight into a calorie deficit, she spent her first six months in a build phase — eating more, improving her relationship with food, and getting stronger. Now? She’s in a fat loss phase...
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Fast Fit Facts: Micronutrients 101 — Why Vitamins & Minerals Matter for Body Composition | Ep. 125
Excelerate Your Life
In this Fast Fit Facts episode, we’re breaking down micronutrients 101 — what they are, why they matter, and how they impact your results even if you’re already tracking macros. Most people in the fitness space focus on calories, protein, carbs, and fats, but micronutrients — vitamins and minerals — play a critical role in the systems that allow your body to perform, recover, and function optimally. From energy production and muscle contraction to hormone regulation and metabolism, these nutrients help support the processes that drive body composition and overall health. In this...
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Exact 3 Things Keeping You From Looking Like You Workout | Ep. 124
Excelerate Your Life
You work out consistently… so why don’t you look like you lift? If you’ve been strength training 3–5 days per week, eating “pretty healthy,” and still feel stuck in the skinny-fat phase — this episode is for you. In today’s episode, I’m breaking down the exact 3 things keeping you from looking like you work out: • Never eating in a calorie surplus long enough to actually build muscle • Working out… but not truly training with enough volume, intensity, or progressive overload • Not allowing proper recovery (overtraining, lack of sleep, chronic stress) If your goal is...
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Fast Fit Facts: Creatine for Women | Ep. 123
Excelerate Your Life
Creatine is one of the most researched supplements in the world — yet women are still unsure whether they should take it. In this Fast Fit Facts episode, I’m breaking down everything you need to know about creatine for women: what it actually does, whether it causes weight gain or bloating, how it supports muscle growth and recovery, proper dosing, and if it’s worth adding to your routine for body composition goals. If you lift weights, want to “look toned,” improve performance, or simply understand how creatine works in the female body — this episode is for you. And as promised in...
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Here's What You Should NEVER Do After Vacation | Ep. 122
Excelerate Your Life
Just got back from vacation and feeling puffy, behind, or like you “need to make up for it”? Before you slash your calories, add two-a-days, or swear off carbs forever… listen to this. In this episode, I’m breaking down what you should never do after a vacation if you actually want to feel leaner, stronger, and back in your routine quickly. Because the all-or-nothing, punishment mindset? That’s exactly what keeps you stuck. We’re talking about: – Why extreme restriction backfires – The fastest way to reduce bloat (without cutting carbs) – How to reset your routine without...
info_outlineIf you work night shift, rotating shifts, or 12-hour hospital shifts and feel like your body is constantly fighting you… this episode is for you.
In this conversation, Coach Rachel (former nurse turned fitness coach) breaks down how shift work impacts your circadian rhythm, hormones, hunger cues, energy levels, and fat loss goals — and what to actually do about it.
We cover:
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Why night shift can increase cravings and disrupt hunger hormones
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How to track macros when your “day” doesn’t match the calendar
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What to do when you flip between day shift and night shift
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When to train if you’re exhausted after a 12-hour shift
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Whether you should prioritize sleep or workouts
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How to build muscle and lose fat realistically as a nurse
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The biggest mindset shifts shift workers need to stop self-sabotaging
If you’ve ever wondered how to lose fat on night shift, how to build muscle while working 12s, or how to stay consistent with fitness on a rotating schedule — this episode gives you practical, sustainable strategies that work in real life.
Your metabolism isn’t broken. Your schedule is just different.
And you need a strategy that matches it.
If you want more 1-1 support with this, apply for coaching here:
excelerateathletics.com