Boss Bitch Radio w/IFBB Pro, Diane Flores
Welcome to the Glow-Up Era of Boss Bitch Radio — where health meets hotness, mindset meets muscle, and becoming iconic is more than just a vibe — it’s a full-body, full-soul reclamation! Hosted by IFBB Pro, fitness veteran of nearly 20 years, and unapologetic truth-teller Diane Flores, this show dives deep into the journey of what it really takes to step into your power. From losing 100 pounds and stepping on stage 16 times to building multiple fitness businesses and navigating motherhood, relationships, and reinvention — Diane has lived it, coached it, and now she’s here to talk about it. You’ll hear solo episodes, guest convos, and unfiltered stories that might make you laugh, cry, and definitely feel seen — with the occasional espresso martini, In-N-Out Burger detour, and a perfectly chewy chocolate chip cookie along the way. No sugar-coating. No pretending. Just real talk to help you stop settling and start becoming your most iconic self. So if you're ready to glow the hell up and take action in your one wild life, hit subscribe, grab your headphones, and let’s go — baddies welcome!
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Main Character Energy (Part 2): Stop Abandoning Yourself & Become the Woman Who Shows Up
01/07/2026
Main Character Energy (Part 2): Stop Abandoning Yourself & Become the Woman Who Shows Up
Welcome back to Boss Bitch Radio 💋 This episode is Part 2 of the Main Character Energy series, and honestly… it gets juicier! If you’ve ever caught yourself saying “I can’t stay consistent,” “I do great until I get stressed,” or “every new year I fall back into the same patterns,” this episode is absolutely for you. In this conversation, I’m breaking down what really happens when you abandon yourself and why piling on new habits, new plans, and new goals never works if your identity hasn’t shifted first. We’re talking about main character energy as a mindset, not an aesthetic, why doing less is often the real key to lasting change, and how a lack of boundaries keeps you stuck in the same cycles year after year. I also unpack the real reason New Year’s resolutions fail and what it actually takes to become the woman who shows up for herself! You don’t need another plan. You need to become the woman who executes. Let’s get into it. 🔥 Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MainCharacterEnergy #ConsistencyMindset #SelfAbandonment Key Takeaways: 00:18 Stepping Into Main Character Energy 00:52 Why Identity Is Everything (And How It Shapes Your Life) 03:55 My Bodybuilding Era + What It Taught Me 04:59 Life After Bodybuilding (And Feeling Lost AF) 13:54 The Mr. Miyagi Method (Wax On, Wax Off) 18:18 How to Create Real Change by Shifting Your Identity 22:41 Becoming the Woman You’re Meant to Be Links Mentioned: Be sure to listen to Part 1 of this series before or after this episode: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Main Character Energy: The Identity Shift That Makes Weight Loss Effortless
01/05/2026
Main Character Energy: The Identity Shift That Makes Weight Loss Effortless
What if weight loss was never the real goal? In this episode of Boss Bitch Radio, I’m breaking down the real reason so many women struggle to stay consistent and it has nothing to do with willpower, motivation, or the “perfect plan.” Today, we’re diving deep into what it actually means to become the main character of your life - the woman who no longer chases weight loss, but naturally makes decisions from her highest good. If you’re trying to live a Level 10 life but feel like you’re operating from a Level 2 identity… this episode is your wake-up call. This is your software upgrade for 2026. Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MainCharacterEnergy #IdentityShift #WeightLossMindset Key Takeaways: 00:18 Stepping Into Main Character Energy 00:52 Why Identity Is Everything (And How It Shapes Your Life) 03:55 My Bodybuilding Era + What It Taught Me 04:59 Life After Bodybuilding (And Feeling Lost AF) 13:54 The Mr. Miyagi Method (Wax On, Wax Off) 18:18 How to Create Real Change by Shifting Your Identity 22:41 Becoming the Woman You’re Meant to Be Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Done With Diet Culture: The Identity Shift That Ends “Start Over Monday”
12/31/2025
Done With Diet Culture: The Identity Shift That Ends “Start Over Monday”
If your January plan sounds like punishment, restriction, or “I just need to get back on track,” this episode is for you. In this episode of Boss Bitch Radio, we’re talking about an identity hangover - the space where your old diet culture identity doesn’t fit anymore, but your brain keeps trying to live there anyway! This conversation is for the woman who misses feeling confident in her body but refuses to go back to obsession to get it. We’re unpacking why living like your life is one long diet cut stops working, why rest can feel like failure, and why chasing another plan, program, or motivation spike isn’t the glow-up you think it is. If you’re heading into 2026 ready to stop shrinking, stop white-knuckling results, and start feeling powerful again, press play. Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MainCharacterEnergy #IdentityShift #DietCultureRecovery Key Takeaways: 00:52 Life after bodybuilding and extreme dieting 01:26 Identity shifts and real transformation 03:43 Main Character Energy Activation Masterclass details 07:12 How to tell if you’re in an identity hangover 10:57 Letting go of old identities that no longer fit 14:28 When obsession starts costing you your peace 17:33 Stepping into who you actually are 17:47 How to stay connected (newsletter info) 24:46 Choosing confidence and happiness now 25:52 Identity comes first, habits come second 27:09 Why unsustainable plans are a red flag 32:43 Practical ways to activate main character energy 36:16 Setting boundaries and learning to ask for help 40:35 Join the Main Character Energy Activation Masterclass Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Catch up on the latest episode in our Main Character Energy series, “How to Stop Playing Small and Finally Change,” here - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Holiday Boundaries: Stop Performing This Christmas
12/24/2025
Holiday Boundaries: Stop Performing This Christmas
Christmas Eve isn’t always cozy lights and perfect vibes. Sometimes it’s pressure, family triggers, body comments, food guilt, grief, loneliness, and feeling like you have to perform and call it love. In this Christmas Eve truth talk, I’m speaking directly to you. No fluff. No toxic positivity. Just real talk about boundaries, protecting your energy, and reminding you that you do not have to earn rest or shrink yourself to keep other people comfortable! If you’re feeling overwhelmed, triggered, lonely, numb, or just “off” this holiday season, you’re not broken. You’re human. And you’re not alone. This episode is permission to rest, speak up, leave early, eat the cookie, take the walk, and choose yourself without guilt. Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #ChristmasStress #HolidayBoundaries #ProtectYourPeace Key Takeaways: 02:15 Boundaries, self care, and protecting your energy 04:12 Newsletter, retreats, and what’s coming next 05:42 A simple Christmas Eve boundary plan 08:19 Breath work for anxiety and overwhelm 09:08 Final reminders before you head back into the chaos Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Stop Trying to Control Everything (and Start Living)
12/22/2025
Stop Trying to Control Everything (and Start Living)
If you’re listening to this during the Christmas holiday week and feeling a little on edge, this episode is for you! In today’s episode of Boss Bitch Radio, I’m sharing a real coaching call conversation about control - the sneaky kind that looks like being responsible on the outside but feels like anxiety on the inside. Yep, that kind. We talk about why so many women struggle to let go, how trying to control people and situations steals our peace, damages relationships, and keeps us from being present in our own lives. I share personal stories (including my days as a reformed control freak), signs you might be holding onto control without realizing it, and simple mindset shifts to help you release what’s not yours to carry! This is a gentle reminder that you don’t have to manage everything, fix everyone, or hold it all together to be worthy or safe. Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #mentalstrength #overthinking #anxietyrelief #mindsetforwomen Key Takeaways: 00:24 Holiday Stress + Why We Try to Control Everything 00:55 A Real Coaching Call Conversation 01:59 Quick Reminder: Main Character Energy Masterclass 02:57 Mentally Strong People Don’t Obsess Over Control 04:46 Real-Life Control Freak Stories (Yep, Me Too) 06:51 Doing a Control Check-In (Be Honest) 09:45 Why Asking for Help Is Actually Powerful 13:25 How to “Bless and Release” in Real Life 17:41 Locus of Control Explained in Plain English 25:44 How to Influence Without Controlling 27:36 Acceptance, Letting Go, and Finding Peace 30:52 Choosing Calm Over Chaos 34:47 Final Thoughts + Masterclass Invite Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine.
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Main Character Energy: How to Stop Playing Small and Finally Change
12/17/2025
Main Character Energy: How to Stop Playing Small and Finally Change
If you’ve ever felt like you “fall off” your health, fitness, or self-care goals… this episode is for you. Today’s conversation is pulled straight from a Healthy & Hot membership call, where we go way deeper than workouts or meal plans. We’re talking about the real reason consistency feels so hard and why it’s not because you’re lazy, broken, or lacking discipline. This episode is all about main character energy, identity shifts, and what actually needs to happen before you set goals for 2026. Because if you don’t change the woman making the decisions, you’ll just repeat the same cycle with a shiny new plan. If you’re tired of collecting programs that never stick and you’re ready to stop sleepwalking into another year, this is your wake-up call! Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #PersonalGrowthForWomen #MindsetShift #ConsistencyMindset Key Takeaways: 01:08 Life updates + holiday vibes 02:41 Main character energy going into 2026 04:44 Why mindset matters more than workouts 05:06 Main Character Energy Masterclass details 06:35 A reminder that life is precious 08:16 Fear, change, and doing it anyway 09:34 How change actually happens (and taking action) 13:16 Get on the newsletter list 14:38 Imposter syndrome + facing your fears 22:48 Big takeaways + final thoughts Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine.
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Bored of Macros? Let's talk Main Character Energy (Part 1)
12/15/2025
Bored of Macros? Let's talk Main Character Energy (Part 1)
Unpopular truth: the reason most women struggle with health, fitness, confidence, and follow-through isn’t because they don’t know what to eat or how to work out - it’s because they’re still making decisions from an old identity. In the first episode of my Main Character Energy series, I’m breaking down why identity shifting is the real missing piece behind lasting change (and why motivation alone never works). I’m sharing my personal evolution, why autopilot habits keep you stuck, and yes… why we’re starting this series with makeup (stick with me). We’ll talk surprising facts about appearance, how small rituals change how you show up, my own main character makeup routine (even if you’re not a makeup girly), and how this deeper identity work actually makes results stick - not just in January, but for good. If you’re done with your old bullshit and ready to step into your main character era, you’re in the right place! Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #IdentityShift #SelfConcept #PersonalGrowth Key Takeaways: 00:41 What Boss Bitch Radio is all about 01:31 Quick rundown of the Main Character Energy Activation Masterclass 02:57 Why identity shifts matter (and why we’re talking about makeup) 13:24 Let’s talk appearance and why it actually matters 18:18 My personal story + identity shifts over the years 24:41 Simple main character makeup rituals to try 32:24 Your growth assignment + wrapping things up Links Mentioned: Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine.
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Period Underwear That Actually Works for Gym Girls, Moms, and Women Over 40
12/10/2025
Period Underwear That Actually Works for Gym Girls, Moms, and Women Over 40
If you’ve ever been curious about period underwear but also kinda scared to try it… this is your episode. Today I’m chatting with Arielle Loupos, founder of FlowerGirl, and her story, her mission, and her product completely blew me away. Arielle creates non-toxic, beautifully designed period underwear including the viral period thong and let me tell you… I was skeptical. Then I tried it, fell in love, messaged her immediately, and said: “You need to come on the podcast.” In this episode, we get super real. We talk about why traditional period care (tampons, pads, cups, discs) can cause problems, why so many women deal with cramps and PMS that aren’t actually “normal,” and how materials, toxins, and synthetic fibers impact our hormones more than we think. Arielle shares her journey from e-commerce to product creation, what it really takes to make functional, sexy, non-toxic underwear, and how she’s disrupting a category that desperately needs it. We also dig into the misconceptions around period underwear - the “diaper feeling” myth, the fear of leaks, the cleaning process, and why so many women are shocked once they finally try a pair. And of course, I share my own story of trying the FlowerGirl thong on my heaviest day… and becoming immediately obsessed! You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #WomensHealth #WomensWellness #MenstrualHealth Key Takeaways: 00:35 – Meet Arielle + the magic behind FlowerGirl period underwear! 01:03 – My first reaction to period underwear (and why I'm now obsessed) 03:55 – Arielle’s journey + how she created the product 08:24 – The biggest myths about period underwear (and the real benefits) 19:08 – What’s in the FlowerGirl lineup + what’s coming next 24:00 – Final thoughts + where you can check out FlowerGirl 28:58 – Wrapping it up + your little call to action Links Mentioned: Try the period underwear I’m obsessed with: Don’t forget code BOSS15 for 15% off! Follow FlowerGirl on Instagram: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Pelvic Health Over 40: What Women NEED to Know with Dr. Sarah Tally
12/08/2025
Pelvic Health Over 40: What Women NEED to Know with Dr. Sarah Tally
If you’ve ever wondered whether your pelvic floor issues are “normal”… this episode is for you. Today I’m sitting down with pelvic health expert Dr. Sarah Tally to talk about the things women whisper about, ignore, or think they just have to “deal with” as they get older - leaking, urgency, pain with sex, constipation, postpartum changes, perimenopause shifts, AND the stuff nobody warned us about. Sarah shares how she found her way into pelvic floor physical therapy, why women over 40 dismiss symptoms that actually aren’t normal, and the surprising signs your pelvic floor needs support (even if you’ve never had kids). We dig into bladder habits, urgency triggers, constipation, painful intercourse, vaginal dryness, hormone changes, and why so many women are stuck thinking a “tiny bladder” is just their personality trait. You’ll also learn simple strategies to calm urgency, retrain your bladder, and understand what’s really going on with your pelvic floor - all in a down-to-earth, totally shame-free way! If you’ve ever peed a little when you laugh, felt like you need the bathroom every 10 minutes, or wondered whether dryness or pain is just part of getting older… this is your episode. Pull up a seat, get comfy, and let’s talk about the stuff women deserve to understand. You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #pelvichealth #pelvicfloor #womenshealth Key Takeaways: 00:00 – Kicking things off + a quick welcome 00:57 – Introducing Dr. Sarah Tilly 01:37 – How Dr. Tilly ended up in pelvic floor therapy 04:51 – The most common pelvic floor issues women deal with 06:31 – What this looks like for women over 40 08:34 – Why you feel like you always have to pee 12:13 – Simple tricks to calm bladder urgency 14:21 – Wrapping it up + final thoughts Links Mentioned: Stay connected with Dr. Sarah Tilly! Want more pelvic floor tips, education, and real-talk support? → Follow her on Instagram: @flooredpelvichealth → Visit her website: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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7 Weight-Loss Exercises That Have Nothing To Do With the Gym
12/03/2025
7 Weight-Loss Exercises That Have Nothing To Do With the Gym
In today’s episode of Boss Bitch Radio, I’m sharing seven exercises that have absolutely nothing to do with the gym, your macros, or the perfect meal plan but have everything to do with why you aren’t losing weight. After almost twenty years coaching women, I’ve seen over and over that the real struggle isn’t usually about calories or workouts. It’s the emotional load, the stress, the old stories we’re still believing, and the way we keep putting everyone else first. This episode kicks off a deeper four-phase process I’m calling an iconic reclamation: regulate, reconnect, redefine, and reclaim. I’m getting honest about the unconventional work that actually moves the needle, why therapy can be the most powerful weight-loss tool you’re not using, and why doing less might be the thing that finally gets your body and mind back on track. If you’re a high-performing woman who keeps starting and stopping programs and wondering why nothing sticks, this conversation is the missing piece! You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #weightlossforwomen #weightlossjourney #mindset Key Takeaways: 00:00 Let’s talk about recycled thoughts and why your brain needs a dump 00:46 Welcome back to Boss Bitch Radio 00:50 The seven exercises that help you lose weight without touching the gym 04:14 Exercise 1: Go to therapy 09:42 Exercise 2: Do less 12:45 Exercise 3: Have the hard conversation you’ve been avoiding 17:23 Exercise 4: Journal to get your mind straight 19:19 Exercise 5: Ask for what you actually need 23:18 Exercise 6: Move your body for joy 25:40 Exercise 7: Get honest about your coping mechanisms 28:22 Wrap up: Lean into the inner work and the journey ahead Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Catch our convo with Almost-Dr. Crystal where we dive into mental health and how it impacts your fitness journey → Feel like you're outgrowing the old version of yourself? Don’t miss “The OLD Me Had To Go” episode → Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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How Women Over 40 Can Build Muscle and Lose Fat at the Same Time
12/01/2025
How Women Over 40 Can Build Muscle and Lose Fat at the Same Time
If you’re a woman over 40 trying to build muscle, burn fat, and not lose your mind in the process, this episode is for you. I’m breaking down the biggest takeaways from Dr. Gabrielle Lyon’s interview with Thomas DeLauer - specifically her approach to body recomposition and what it really takes to grow muscle and lose fat at the same time. As an IFBB bodybuilding pro who’s coached women for almost 20 years, I’m giving you my honest thoughts, what actually works in the real world, and where most women go wrong once hormones, aging, and metabolism shifts start kicking in! We’re talking protein targets that actually make sense, how much you really need, what supplements are worth your time, and why creatine isn’t scary. I’m also getting into resistance training basics, how many sets you actually need per muscle group, and what a realistic weekly training plan looks like if you’re trying to change your body in your 40s, 50s, and beyond. If you want to build muscle, burn fat, stay healthy, and look hot doing it without drowning in misinformation, you’re in the right place! You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #buildmuscle #burnfat #bodyrecomposition Key Takeaways: 00:18 What I took from Dr. Gabrielle Lyon’s interview 01:49 Why building muscle over 40 feels harder 03:10 Why protein matters so much 06:30 Supplements that actually help 10:25 How to train to build real muscle 19:37 How sleep affects fat loss and muscle growth 24:07 Wrapping it all up Links Mentioned: Watch the full episode of “Do This to Lose Fat & Build Muscle at the Same Time | Dr. Gabrielle Lyon’s Fat Loss Keys” here: Download the Protein Snack Cheat Sheet: Get the FREE Full Body Training Program: Check out my Sleep Resource: Shawn Stevenson’s Sleep Smarter book (mentioned in the episode): Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Boundaries Around the Holidays
11/26/2025
Boundaries Around the Holidays
If you’re listening in real time, Thanksgiving is right around the corner - so today we're getting into something deeper than holiday chaos and fitness goals. Welcome back to Boss Bitch Radio. I’m Diane Flores, and I’m gearing up to spend the week with all three of my grown kiddos in Vegas. Big adult humans… still my babies. You know how it goes! In this episode, I’m giving you a sneak peek inside one of our live coaching calls from The Healthy & Hot Method, my weekly membership where we build inner strength and outer strength because you truly can’t have one without the other. We talk boundaries, identity shifts, willpower myths, emotional eating, and the real work that actually keeps results from slipping through your fingers every time life gets messy. Today we dive into the patterns that keep you stuck and how to finally step into the version of yourself you say you want to be. The woman with standards. The woman with boundaries. The woman who doesn’t outsource her power to a new diet every time life gets chaotic. The main character energy you’ve buried? It’s time to pull her out. Don’t miss the Black Friday 50% off deal - use code FRIDAY and join the Healthy & Hot Method today! Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MindsetShift #FitnessJourney #WomensWellness Key Takeaways: 00:42 - My holiday plans and some family catch-up 01:29 - A little sneak peek from a Healthy & Hot Method coaching call 02:52 - Heads up: a new masterclass is coming 03:29 - Let’s talk empowerment, identity, and becoming “her” 06:47 - What went down in this week’s coaching call 14:51 - Guest moment: Leanne shares about not giving your power away 25:10 - On self-forgiveness and moving forward 30:05 - Wrapping it all up + final thoughts Links Mentioned: Don’t miss the Black Friday 50% off deal - use code FRIDAY and join the Healthy & Hot Method today! Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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From Teen Mom to Empowering Women Over 40 (Interviewed by Gemma James)
11/24/2025
From Teen Mom to Empowering Women Over 40 (Interviewed by Gemma James)
In this episode of Boss Bitch Radio, I sat down with Gemma James, the host of Muse Yourself Podcast for a deep and honest conversation about my journey, my reinventions, and the many chapters that led me to where I am today. Gemma interviews me about how my life shifted from becoming a teen mom at 16, to raising two children on my own, to navigating toxic workplaces, financial struggle, and the overwhelming pressure of simply trying to survive! I share how fitness became my lifeline during some of my darkest moments, helping me manage depression and slowly rebuild my confidence. We talk about how a random idea turned into a thriving pole dancing business, how that evolved into a women’s strength studio, and how following tiny nudges without knowing the full plan turned into a career of helping women over 40 feel strong, capable, and connected to their bodies! This episode dives into midlife health, reinvention, the power of movement, and the surprising path that brought me from government aid to coaching women worldwide. If you’re craving a fresh start or love hearing raw, real stories of growth and grit, this conversation with Gemma is one you’ll want to hear. Don’t miss the Black Friday 50% off deal - use code FRIDAY and join the Healthy & Hot Method today! Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #WomenOver40 #WomenEmpowerment #FitnessMotivation Key Takeaways: 01:11 Sharing some Thanksgiving thoughts and what I’m grateful for 02:39 Sitting down with Gemma James to talk life, growth, and reinvention 03:13 How I went from being a teen mom to stepping into fitness 04:04 The story of building my pole dancing studio and business 25:05 Shifting from pole to strength training and opening my own PT studio 29:58 My mental health journey and how fitness played a huge role 36:55 Why movement matters and how I love helping women feel strong 39:16 Where it all started - diving into integrative nutrition 40:04 Creating The Goddess Body Project 40:13 Getting into coaching… and eventually competing 41:00 What so many women have in common when they come to me for coaching 42:59 How fitness can truly transform your whole life 44:26 A little newsletter + behind-the-scenes talk 45:45 Finding the balance between chasing goals and self-love 49:19 The real challenges that come with bodybuilding 55:10 Breaking down the Healthy & Hot Method 57:36 Strength training tips for women over 40 01:01:16 What “iconic” really means and how we evolve 01:03:24 Dealing with self-doubt and making big life moves 01:07:16 My advice for anyone who’s feeling stuck 01:11:34 A look at the future - speaking, coaching, and what’s next 01:14:20 Wrapping it up + where to find me Links Mentioned: Want to learn more about Gemma James? Check her out here: Catch more inspiring conversations on her podcast: Follow Gemma on Instagram: Don’t miss the Black Friday 50% off deal - use code FRIDAY and join the Healthy & Hot Method today! Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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The Audacious Woman’s Guide to Building a Brand, a Life, and Boundaries That Stick With Gilly from Gilly's Organics
11/19/2025
The Audacious Woman’s Guide to Building a Brand, a Life, and Boundaries That Stick With Gilly from Gilly's Organics
In this episode, I’m sitting down with Gilly, the founder of Gilly’s Organics and the host of Everyday Rock Stars. Her story is wild - in the best way! Gilly went from freelancing for huge brands like Estée Lauder, Clinique, Jo Malone, and Aveda… to suddenly losing the client that made up most of her work. Instead of going back to corporate, she followed this little spark she always had for mixing things, creating products, and helping people feel good in their skin. We talk about how Gilly’s Organics actually started (spoiler: a DIY scrub and a friend who believed in her), how she got her products into Whole Foods for eight straight years, what pushed her to expand from one product to a full nine-product line, how losing her mom changed everything, how her love for storytelling led to the Everyday Rock Stars podcast, the confidence, grit, and mindset pieces entrepreneurs never talk about, what she does when self-doubt creeps in, and the movement and routines that keep her grounded. This one is full of honesty, hustle, heart, and that “just start” energy so many of us need. If you’re building something of your own or thinking about it - this episode is such a reminder that passion + consistency can take you further than you think! You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #WomenEntrepreneurs #FemaleFounders #MindsetForSuccess Key Takeaways: 00:38 Meet today’s guest, Gilly from Gilly's Organics 01:13 How Gilly went from freelancing to running her own brand 02:57 The story behind how Gilly’s Organics actually started 07:27 Growing the line from one product to a full collection 14:02 Why movement and self-care matter so much 21:45 How to avoid burnout and take care of yourself 26:20 Lifting women up through real self-care 27:02 Breaking old patterns and doing things differently 27:49 How our self-care impacts our kids 29:23 Standing by your values and handling the online world 30:55 Clean beauty, healthy habits, and what that really means 31:47 How her podcast started and how she’s growing it 34:18 What’s next for Gilly’s Organics 42:00 Wrapping it up and final thoughts Links Mentioned: Go follow Gilly on Instagram: Catch more of her on TikTok: Watch and listen to her podcast, Everyday Rock Stars, right here: Explore her full line of clean, feel-good products on the Gilly’s Organics site: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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How I Quit Self-Pity and Get Things Things Done
11/17/2025
How I Quit Self-Pity and Get Things Things Done
This week on Boss Bitch Radio, we’re going deep into mental strength, holiday triggers, and why your mindset is the real foundation of your health and fitness journey. If the holidays bring up anxiety, old patterns, or family dynamics you’d rather avoid, you’re not alone. Inside my coaching program, The Healthy and Hot Method, we’ve been breaking down the book 13 Things Mentally Strong People Don’t Do by Amy Morin, and today I’m giving you a real behind-the-scenes look at our call. We unpacked why so many women fall into the “poor me” loop, how those thoughts quietly sabotage your progress, and how to finally shift your mental patterns so you can move forward instead of staying stuck. I’m sharing vulnerable parts of my own story, the “tapes” I played for years during a painful chapter of my life, and the exact journaling prompts and mindset tools I teach my clients to help them break out of old beliefs. If you’ve ever felt overwhelmed, unworthy, or like you can’t catch a break, this episode will land for you! You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #PersonalGrowth #MindsetMatters #SelfAwarenessJourney Key Takeaways: 00:16 Talking about the holiday season and all the feelings that come with it 01:05 What we’re reading inside the Healthy and Hot Method book club 01:41 Why mental strength matters just as much as your workouts and nutrition 03:58 A real story from my life about staying stuck in self-pity 04:31 Journaling prompts and mindset reframes we used on the call 05:07 What “healthy and hot” really means and why it might look different for you 10:11 Simple tools you can use to build mental resilience 17:55 Some powerful moments from the community and our group convo 26:36 Wrapping things up and how to plug into the Healthy and Hot Method Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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When Burnout Becomes Your Breakthrough
11/12/2025
When Burnout Becomes Your Breakthrough
In this episode of Boss Bitch Radio, I sit down with Angie Bailey, a former nurse who completely reinvented her life through creativity and calligraphy. After 25 years in nursing and battling Hashimoto’s and burnout, Angie rediscovered her passion for art and founded Calming Calligraphy turning her healing hobby into a thriving business! We talk about how slowing down, letting yourself play, and reconnecting with your creativity can become a powerful tool for mindfulness and stress relief. Angie’s story is proof that burnout can be the redirection you didn’t know you needed. If you’ve ever felt stuck, overworked, or like you’ve lost your spark, this episode will remind you that your creativity isn’t gone - it’s just waiting for you to remember it! Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #CreativeHealing #MindfulnessPractice #SelfDiscoveryJourney Key Takeaways: 01:22 Meet today’s guest, Angie Bailey 01:59 How she rediscovered calligraphy 03:29 From a 25-year nursing career to full-time entrepreneur 07:13 The story behind Calming Calligraphy 08:10 Pushing past self-doubt and fear 10:27 How Angie grew her business 14:06 The power of intention and unexpected opportunities 18:16 What’s next - certifications, growth, and more 20:19 Letting go of limiting beliefs 21:09 Getting started with calligraphy 21:44 Simple calligraphy techniques anyone can try 23:52 Fun and practical ways to use calligraphy 28:05 Angie’s daily creative practice 30:46 How to bring creativity into your everyday life 34:17 Where to find more of Angie’s calligraphy content 35:31 Final thoughts and key takeaways Links Mentioned: Go give Angie a follow on Instagram Don’t forget to visit her website to see more of her calming calligraphy magic: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine.
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Why Mental Strength Matters More Than Macros or Muscles
11/10/2025
Why Mental Strength Matters More Than Macros or Muscles
In this episode of Boss Bitch Radio, we’re talking about why your mindset - not just your meal plan or workout - determines how far you go. I’m bringing you inside a real call from my Healthy and Hot Method membership, where we’re diving into 13 Things Mentally Strong People Don’t Do by Amy Morin. We unpack how your thoughts, emotions, and behaviors shape everything from your confidence to your consistency, and why mental strength is the foundation for setting boundaries, staying focused, and showing up for yourself especially when life gets messy. If you’ve ever found yourself stuck in self-doubt, people-pleasing, or “starting over” mode, this conversation will help you step into your power and finally make yourself a front-burner priority. You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MentalStrength #MindsetMatters #ConfidenceBuilding Key Takeaways: 00:16 A quick look at the Healthy and Hot Method 00:36 Diving into our book club pick: 13 Things Mentally Strong People Don’t Do 01:11 How mental strength ties into your fitness journey 01:28 Setting goals and pushing through challenges 01:47 Talking boundaries and ditching self-limiting beliefs 02:06 Connecting with the community 02:37 What’s coming up next + how to get involved 03:00 Kicking off the book club session 04:01 Real talk about building mental strength 08:43 Finding balance between emotions and logic 10:13 A quick shoutout about the newsletter 11:33 Sharing personal stories and mindset reframes 15:57 Guided journaling time 21:27 Wrapping up with final thoughts and takeaways Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Stop People Pleasing: How To Know When It's A Hell Yes Or A Hell No
11/05/2025
Stop People Pleasing: How To Know When It's A Hell Yes Or A Hell No
If you’ve ever caught yourself saying “yes” when you really wanted to say “no,” this episode is 100% for you. I’m diving into one of the biggest mindset blocks I see inside my Healthy and Hot Method membership - people pleasing and how it’s quietly draining your energy, wrecking your routines, and keeping you stuck! In this episode of Boss Bitch Radio, I’m pulling back the curtain on a private members-only coaching call where we talk all about boundaries, why women struggle to stay consistent, and how to start saying “no” without feeling guilty. I also share lessons from “13 Things Mentally Strong People Don’t Do” by Amy Morin, including how to stop worrying about what everyone thinks and start showing up for yourself unapologetically. Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #PeoplePleasing #SetBoundaries #SelfWorth Key Takeaways: 00:32 – A Quick Peek Inside the Healthy and Hot Method 01:06 – Why Mindset Shifts Matter So Much 01:43 – Boundaries, Weekly Calls, and Protecting Your Energy 02:31 – What People Pleasing Really Looks Like 02:47 – Book of the Week: 13 Things Mentally Strong People Don’t Do 04:41 – How to Spot the Signs of People Pleasing 07:39 – My Own Story (and a Few Real-Life Examples) 23:25 – Why People Pleasing Keeps You Stuck 26:54 – How to Set Boundaries and Actually Say No 27:17 – Get Clear on Your Values First 28:43 – Spotting Manipulation and Standing Your Ground 30:39 – Balancing Your Values with Relationships 33:30 – Knowing When to Say Yes (and When to Pass) 37:00 – Practicing Assertiveness Without Feeling Guilty 40:39 – The Freedom That Comes from Saying No 48:36 – Wrapping It Up: My Final Thoughts & Takeaways Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Perimenopause & Weight Loss: Nervous System Regulation for Women 40+
11/03/2025
Perimenopause & Weight Loss: Nervous System Regulation for Women 40+
This week’s conversation is all about emotional freedom, healing beyond the surface, and reclaiming your power as a woman. My guest, Leyna LivesFree, is a bodyworker, shamanic healer, and mama who rebuilt her health, energy, and identity from the ground up. After facing autoimmune disease, divorce, and burnout, she found freedom through deep emotional work and body connection and now helps other women do the same! If you’ve been craving deeper transformation - the kind that doesn’t just change your body, but your entire energy - this conversation will hit home. You’ve been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #EmotionalHealing #WomensEmpowerment #SelfAwarenessJourney Key Takeaways: 00:16 – Weekend Catch-Up and a Little Self-Care Time 01:10 – What I’m Reading + Podcast Updates 02:03 – The Upcoming Summit and Today’s Guest Intro 03:12 – Lana’s Story: From Struggle to Strength 03:34 – Letting Go of Emotional Weight and Old Patterns 12:41 – Daily Habits to Stay Present and Protect Your Energy 18:15 – How to Rest, Reset, and Really Take Care of Yourself 23:53 – Using Manifestation and Visualization to Create Change 29:04 – Facing Fear and Finding Real Courage 29:39 – A Quick Chat with You (Yes, You!) 29:58 – Growth Beyond the Physical - The Inner Work 31:33 – Visualization: Seeing the Life You Want 32:34 – Meditation, Manifestation, and Finding Your Flow 34:47 – What “Sacred Rage” Really Means and How to Heal It 38:10 – Moving Your Body as Medicine 40:20 – On Being an Introvert and Owning Your Space 44:53 – Wrapping Up + What’s Coming Next 48:50 – Big Takeaways from Today’s Conversation Links Mentioned: Sign up for the Fit, Fierce, and Free AF Summit and come hang out with us November 10–12. You don’t wanna miss this one! Connect with Leyna on Instagram - Learn more about her work at Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Make Your Hormones Your Homegirls: The Midlife Mindset Shift Women Need
10/29/2025
Make Your Hormones Your Homegirls: The Midlife Mindset Shift Women Need
Midlife isn’t the time to slow down - it’s the time to level up. In this episode, I sit down with physical therapist Kellie Lupsha to talk about why building and keeping muscle is key for women over 40. We dig into hormones, mindset, and how to stay strong inside and out. It’s the real talk every woman in her 40s and 50s needs to hear! Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MidlifeWomen #HormoneHealth #Perimenopause Key takeaways: 00:00 Welcome back and a quick catch-up 00:19 Meet Kellie Lupsha - physical therapist and summit host 01:22 What’s been going on lately and what I’ve learned 09:01 Why it matters who you surround yourself with 14:49 Kellie’s story and her path in health and wellness 28:33 How morning routines can change everything 29:08 Setting goals that actually feel doable 29:42 How to win your morning (and your day) 30:32 Stepping into your future self now 30:59 Quick newsletter update 32:22 Acting “as if” until it’s real 34:17 How to beat decision fatigue and make healthy choices 39:06 Why muscle and bone health matter so much in midlife 40:55 Simple self-care that keeps you grounded 45:39 Wrapping up and details on the upcoming summit 48:12 Final thoughts + how to stay in the loop via my newsletter Links Mentioned: Grab your spot for the 2025 Women’s Virtual Wellness Summit: Check out Kellie’s website at Follow her on Instagram @kellielupsha Want to stay connected and get exclusive updates from me? Join my newsletter here → Don’t miss these conversations with Renee Landers: Episode 210: “Golden Gains: Thriving at 71 with Renee Landers” Episode 336: “How She Gained Muscle, Confidence & 120K Followers at 73 (Over 40 Inspiration)” Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Sleep, Hormones & Fat Loss: How Midlife Women Can Fix Night Sweats, Deep Sleep, and Recovery Naturally
10/27/2025
Sleep, Hormones & Fat Loss: How Midlife Women Can Fix Night Sweats, Deep Sleep, and Recovery Naturally
Can’t sleep through the night anymore? Waking up sweaty, restless, or wide awake at 3 AM? You’re not crazy - your hormones are shifting. In this episode of Boss Bitch Radio, we’re taking you inside a real coaching call from the Healthy and Hot Method membership, where we dive deep into why midlife women struggle with sleep and how to fix it without adding more overwhelm. You’ll learn what happens to your hormones like progesterone and estrogen as you hit midlife, how poor sleep affects your recovery, muscle tone, and belly fat, and what you can do to finally get deep, restorative sleep. We also cover how to set yourself up for better recovery, more energy, and fewer night sweats. Grab your journal, take some notes, and start sleeping like the confident, energetic woman you want to be! Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → #MidlifeSleep #SleepForWomen #HormoneHealth Key takeaways: 00:26 A little sneak peek inside the Healthy and Hot Method membership 00:55 Why sleep matters so much in midlife 01:24 How your hormones mess with your sleep 01:57 Real-life tips to start sleeping better 06:20 How to track your sleep and what it tells you 07:00 Healthy sleep habits that actually work 08:05 What alcohol does to your sleep 09:40 How your dinner timing affects your rest 10:34 The truth about screens before bed 11:24 Simple ways to make your bedroom more sleep-friendly 14:42 How your workouts impact your sleep 16:10 The caffeine cut-off you should actually follow 17:31 Using breath work and meditation to calm your mind 19:23 Supplements that might help you sleep deeper 20:38 Wrapping it up - how to start improving your sleep tonight Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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How to Stop Stress & Emotional Eating in Perimenopause and Beyond
10/22/2025
How to Stop Stress & Emotional Eating in Perimenopause and Beyond
Ever catch yourself heading for the pantry when life gets stressful? You’re not alone. In this episode, I’m giving you a behind-the-scenes peek into one of my VIP coaching calls from the Healthy & Hot Reset. You’ll hear raw coaching, real stories from women working on their health, and honest talk about stress, emotional eating, and staying consistent without losing your mind. If you’re ready for the kind of support that helps you actually stay healthy and strong without the diet drama, join us inside the Healthy & Hot Method Membership! Sign up here: (use code PODHOT to save $25) #StressEating #EmotionalEating #HealthyHabitsForWomen Key takeaways: 00:31 Welcome back to the podcast! 00:34 What went down in our VIP coaching call 02:13 Figuring out what’s really holding you back 06:45 Stress eating and how to deal with it 12:01 Easy ways to eat better and get enough protein 15:58 Why healthy fats actually matter 19:08 Wrapping up + how you can join us next time Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Holistic Bodybuilding for Women with Eash Da Beast
10/20/2025
Holistic Bodybuilding for Women with Eash Da Beast
On this episode of Boss Bitch Radio, I sit down with the amazing Coach Alysha Marie (aka Eash Da Beast) to talk all things bodybuilding but with a fresh, holistic twist! We dive into: How women can train smarter (not just harder) Why nutrition doesn’t have to mean obsession or deprivation The mindset + emotional struggles that often come with bodybuilding How stress, self-image, and life outside the gym affect your progress One of Eash’s favorite new glute-growing workouts you’ll definitely want to try Whether you’re brand new to bodybuilding or already competing, this episode will give you a real look at how to approach the sport without burning out and how to actually enjoy the process! #BodybuildingForWomen #FitnessMotivation #WeightTraining Timestamps: 01:29 Meet Eash da Beast and her bodybuilding story 04:03 Taking a holistic approach to bodybuilding 07:03 How mindset and emotions play into training 12:36 Common challenges and misconceptions in coaching 18:32 What makes training actually effective 20:59 Mistakes people make when training glutes 21:54 How to actually feel your glutes - warm-up and tempo tips 22:39 More common glute training mistakes to avoid 23:39 Why deloads and recovery are key 25:12 Nutrition and contest prep talk 27:53 Dealing with binge eating during prep 30:24 What happens after a show - challenges and strategies 36:26 Keeping up training intensity and muscle maintenance 37:58 Grab Eash’s free glute guide + extra training tips 41:51 Final thoughts and where to find Eash’s online Links Mentioned: Go say hi to Eash over on Instagram: Watch her videos on YouTube: You can also check out her coaching page to see how she’s helping women transform inside and out: Grab her FREE glute guide - it’s a full glute workout you can run for 8 to 16 weeks to start seeing real progress! Get it here: Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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When Cancer Became the Wake-Up Call She Never Expected
10/15/2025
When Cancer Became the Wake-Up Call She Never Expected
Alexandra Simms thought she was living the perfect life - successful career, beautiful family, everything “right” on paper. Then breast cancer changed everything. In this raw and powerful conversation, Alexandra shares how her 2017 diagnosis became the turning point that forced her to stop people-pleasing, start healing, and finally live in alignment with who she really is. We talk about burnout, trauma, motherhood, and what it means to let something painful wake you up instead of break you! Listen to Alexandra’s journey, how she created her podcast Cancer Cured Me, and why she believes life gives you one chance to get it right. #HealingJourney #HealingAfterCancer #MindsetShift Key Takeaways: 00:00 Let’s talk about life like it’s a game 00:26 Welcome back to Boss Bitch Radio 00:29 Meet Alexandra Simms, host of Cancer Cured Me 01:27 What life looked like before her cancer journey 05:09 The diagnosis that changed everything 08:45 How “Cancer Cured Me” became a mindset shift 13:35 Exploring alternative healing and natural therapies 15:24 How breath work became part of her recovery 18:51 Breaking free from people pleasing 21:37 Meet Elsie and why boundaries matter 22:11 The real talk on health struggles and burnout 24:24 Alexandra’s daily wellness routine 26:20 Healing naturally and finding peace after cancer 29:58 What’s next her new projects and retreats 31:45 Human design, self-discovery, and personal growth 35:23 Her biggest lessons on living your best life 37:14 Wrapping it up - where to connect with Alexandra! Links Mentioned: If Alexandra’s story hit home for you, don’t stop here! Catch her podcast Cancer Cured Me - Follow her on IG - Then keep the momentum going with our Boundaries with Elsie episode - it’s all about protecting your peace and putting yourself first! Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Midlife Nutrition Reset - Diet Strategy That Supports Hormones Over 40
10/13/2025
Midlife Nutrition Reset - Diet Strategy That Supports Hormones Over 40
Behind the scenes of Day 4 of the Healthy & Hot Reset! In this episode, I’m diving into one of the biggest midlife struggles women face - nutrition. We talk about cravings, consistency, and that mental tug-of-war I call the ping pong game, the back-and-forth between your old habits and the woman you’re becoming. You’ll also hear a powerful visualization I use to help women break free from all-or-nothing thinking and start making aligned, confident decisions about food, health, and body goals. ✨Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: #MidlifeHealth #HealthyEating #NutritionTips Key Takeaways: 00:00 - Let’s talk about making healthy choices 00:35 - Welcome back to the podcast! 01:58 - The “ping pong” game between old habits and your new self 03:37 - My real-life example from a Greek restaurant 04:19 - Why consistency matters more than perfection 07:40 - The 5 key things to focus on for midlife nutrition 11:41 - Simple daily nutrition tweaks that actually help 16:14 - What to eat before and after your workouts 22:14 - How to stay on track with food over the weekend 26:01 - Why late-night eating messes with your goals 28:09 - Learning to listen to what your body’s telling you 30:20 - Wrapping up + how to join the Healthy & Hot Method Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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“Stop Budgeting, Start Living”: Money Freedom for Women Over 40 with Lisa Chastain
10/08/2025
“Stop Budgeting, Start Living”: Money Freedom for Women Over 40 with Lisa Chastain
Money, mindset, and midlife awakenings - we’re going there today. In this episode of Boss Bitch Radio, I sit down with financial expert, author, and coach Lisa Chastain, who’s on a mission to help women transform their relationship with money. Lisa opens up about growing up in a blue-collar family in Las Vegas, following the “perfect life script,” and realizing in her 30s that she was living a life that wasn’t truly hers. From breaking free of a loveless marriage to building her own business helping women find financial freedom - her story is real, raw, and relatable. Don’t miss this! Lisa is leading a powerful event on October 9th that’s part of a national movement for women ready to rise. #MoneyMindset #FinancialFreedom #WomenEmpowerment Key Takeaways: 00:00 Kicking things off: Money & self-investment 00:27 Welcome back to Boss Bitch Radio 01:07 Meet today’s guest - Lisa Chastain 02:43 Lisa’s story: from blue-collar roots to financial expert 04:01 Breaking free from money struggles 05:51 Letting go of self-limiting beliefs 14:04 Why investing in yourself matters 16:30 It’s never too late to change your money story 17:08 Facing fears and owning your success 17:53 Rethinking money: a renewable resource 18:38 How mindset shapes your financial reality 18:54 Using NLP to break negative money patterns 20:18 Building confidence, worthiness, and wealth 25:55 Real-world tips for managing your money 29:17 Empowering women & leading with purpose 30:30 Lisa’s upcoming event + final thoughts Links Mentioned: Follow Lisa on Instagram: @lisachastain4 Grab her new book “Stop Budgeting, Start Living” Check out her website: Tune in to her podcast: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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How To Stop People Pleasing and Start Thriving in Midlife
10/06/2025
How To Stop People Pleasing and Start Thriving in Midlife
In this episode of Boss Bitch Radio, we’re talking about the real stuff women face in midlife when it comes to health and fitness - the perfectionism that keeps you stuck, feeling like everyone’s watching you at the gym, managing stress without burning out, and what to do when your partner just doesn’t seem to support your goals. If you’ve ever felt like you have to “do it all” or that you’re failing if it’s not perfect, this one’s for you. We’re breaking down why perfectionism isn’t your personality - it’s a learned coping skill and how to finally loosen that grip so you can actually make progress and feel good doing it. In this episode, we dive into: Perfectionism & unrealistic expectations Gym intimidation & building confidence Self-compassion & stress management Partners not on board with your goals Grab your coffee, get comfy, and let’s get real about what it actually takes to stay consistent, confident, and sane while working on your goals in midlife. ✨Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: #MidlifeFitness #StressManagement #FitnessMindset Timestamps: 00:59 Let’s talk perfectionism and those sky-high expectations 07:27 How to get past gym intimidation 14:12 Making progress without losing your mind 16:40 Managing stress and learning real self-compassion 20:40 When your partner isn’t on board with your goals 28:04 Wrapping up + how to join the membership Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Consistency, Not Punishment: Midlife Fitness That Sticks
10/01/2025
Consistency, Not Punishment: Midlife Fitness That Sticks
Welcome back to Boss Bitch Radio! Today we’re diving deep into midlife health, hormones, and what it really takes to feel strong, confident, and unapologetic in your 40s and beyond. This episode is pulled straight from our Healthy & Hot Reset Challenge, and it’s packed with juicy nuggets like: Why resistance is actually where the gold is (and how to lean into it) The truth about willpower (and why it’s not the real problem) Why so many women struggle with consistency and how to flip that by putting yourself first Real stories from women in our community showing up for themselves in powerful ways Identity shifts & a little visualization to help you become the woman you know you’re meant to be If you’ve ever felt stuck, caught in that tug-of-war between the “old you” and the “next-level you,” this episode is going to land! ✨Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: #MidlifeHealth #WomenOver40 #HealthyAndHot Timestamps: 00:00 Let’s talk about the real struggles women face 00:23 Welcome back to Boss Bitch Radio 💃 00:40 Quick rundown of the Healthy + Hot Reset Challenge 01:52 Chatting it up with the community 03:06 Wins with workouts & nutrition (yes, we celebrate it all!) 06:57 Why resistance shows up + the truth about willpower 13:44 Meet (almost Dr.) Crystal 🙌 14:37 Crystal’s take on women’s health in midlife 24:49 A little visualization + self-care homework for you 27:02 Wrapping it up & what’s next Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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The Truth About Consistency, Hormones And Cravings After 40
09/29/2025
The Truth About Consistency, Hormones And Cravings After 40
Ever feel like your cravings run the show or like no matter what you try, you just can’t stay consistent? You’re not alone, babe. In this episode, I’m giving you a behind-the-scenes look at one of our VIP Reset coaching calls where we went deep on: ✨ My bodybuilding story of working out 3x per week and still building an award-winning body ✨ Menopause symptoms, stressors, why some workouts wreck your thyroid, and my SCULPT formula ✨ Cravings, fiber, protein, sweet breakfasts, and my personal story of sugar addiction ✨ Action steps you can take now: try a savory breakfast, track your fiber, and aim for 3 workouts per week This isn’t about “willpower” or “discipline.” It’s about understanding your body, your hormones, and how to finally work with them instead of against them. If you’ve ever wondered why you keep falling off track or how to crush those sugar cravings without cutting out everything you love - you’re going to love this call! Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: #HormoneBalance #FitnessForWomen #SugarCravings Timestamps: 00:24 What this episode’s all about 01:39 Cravings + hormones explained in real talk 03:51 Bodybuilding lessons: staying consistent with just 3 workouts a week 06:19 Hormones, stress, and why support systems matter 11:38 Sugar cravings, sweet breakfasts & my sugar addiction story 27:43 Wrapping it up + how to join the Healthy & Hot Method Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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Why Women Over 40 Struggle With Fitness
09/24/2025
Why Women Over 40 Struggle With Fitness
Struggling with motivation, starting and stopping programs, or feeling like your body just isn’t responding the same way in your 40s? You’re not alone. In this episode, I’m sharing a real sneak peek from one of our live calls inside the Healthy & Hot Reset where we break down what it really takes to stay consistent, step into the identity of the woman you want to become, and make fitness fit your busy life! Inside this episode, I dive into: ✨ A little bit about my background and why this work matters ✨ The part where I talk about identity shifting (and why it changes everything) ✨ A mantra exercise I took the group through ✨ The “old way” of training vs. the “new way” of training for women in their 40s and beyond If you’ve ever felt like you’re “doing all the things” but not getting results, this is your episode. Come hang out with us inside the Healthy and Hot Method! 💪As a thank-you for being a podcast listener, you can grab $25 off your first month, just use the code PODHOT at checkout. The link’s sitting right here: #StrengthTraining #HealthyHabits #MindsetShift ✨ KEY TAKEAWAYS: 00:15 A quick intro to the Healthy & Hot Method 00:24 Why consistency and identity matter more than motivation 02:03 A special hookup just for my podcast listeners 💕 03:15 The power of community when you’re making changes 05:56 Mindset shifts + simple affirmations you can try 07:25 What training in your 40s really looks like 22:06 Strength training tips that actually work 26:56 Building confidence in the gym (and making it fun!) 28:22 My fave playlist right now: Abel Hart 🔥 29:06 How many days a week should you train? 32:54 The cardio vs. strength debate (and how to balance both) 39:24 Building habits you’ll actually stick to 47:39 Wrapping up + how to join us in the Healthy & Hot Method Links Mentioned: Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - Join the Iconic Coaching Academy! Limited 1:1 spots available - I’m loving this Cathy Heller’s program is packed with gems. Check it out here! Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. Connect with Diane: Website: Instagram: YouTube: Join the Boss Bitch Besties Fitness Community: Freebies: Lower Body Blueprint: Protein Snack List: Full Body Training Program: Fit Girl Gift Guide: My Favorite Supplements:
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