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In this episode, we dive into the essentials of nutrition for fitness, breaking down how to eat based on your specific goals—whether that’s fat loss, muscle gain, athletic performance, or simply maintaining overall health. We cover the importance of aligning your nutrition with your training, emphasizing that fat loss requires a calorie deficit with high protein intake, while muscle gain demands a slight calorie surplus with adequate protein and carbs. For endurance athletes, proper fueling and recovery are key, and for general health, focusing on whole foods and balanced macronutrients is crucial. We also discuss how metabolic health, hormone balance, and inflammation play a role in optimizing your body’s performance. Ultimately, sustainable habits—not extreme diets—lead to long-term success!
Key Topics:
Understanding Your Fitness Goal – Aligning nutrition with fat loss, muscle gain, performance, or general health.Fat Loss Nutrition – Sustainable calorie deficit, high protein intake, and metabolic adaptation considerations.
Muscle Gain Nutrition – Caloric surplus, protein for muscle repair, and carbohydrate support for training.
Athletic Performance Nutrition – Carbs as primary fuel, hydration and electrolytes, and recovery nutrition.
General Health & Maintenance – Whole foods focus, balanced macronutrients, and reducing processed foods.
Metabolic & Hormonal Health – Supporting thyroid function, hormone balance, and reducing inflammation.
Liver Function & Detoxification – Liver’s role in metabolism and strategies to optimize detoxification.
Blood Sugar & Insulin Resistance – Pairing carbs with protein, choosing low-glycemic foods, and meal timing.
Sustainable Eating Habits – Prioritizing long-term flexibility over restrictive dieting.
Pre- and Post-Workout Nutrition – Fueling workouts with proper macronutrients for energy and recovery.
Practical Strategies – Meal timing, structuring balanced meals, and small, sustainable lifestyle tweaks.
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United StatesWelcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you!www.ponytailonatrail.com
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In this episode, we take a critical look at High-Intensity Interval Training (HIIT) and whether it truly lives up to the hype as the "ultimate fat-loss tool". While HIIT has gained massive popularity for its quick, calorie-burning potential, recent research suggests it may not be the most effective or sustainable method for long-term fat loss—especially for women.
We explore eight key considerations:
Calories In vs. Calories Out – While HIIT burns a lot of calories quickly, steady-state cardio may actually lead to greater overall energy expenditure without elevating hunger hormones.Muscle Mass Impact – Too much HIIT can be catabolic, leading to muscle breakdown, which is counterproductive for maintaining a high metabolic rate.
Sustainability & Adherence – HIIT is intense, and many people struggle to maintain it long-term, making consistency a challenge.
Recovery & Overtraining – Excessive HIIT can lead to burnout, increased injury risk, and slower fat loss due to overtraining.
Nutrition’s Role – No workout can out-exercise a poor diet; fat loss is primarily driven by maintaining a calorie deficit through proper nutrition.
Cortisol & Stress Impact – Chronic stress and elevated cortisol from too much HIIT can lead to fat storage, hormone imbalances, and metabolic disruption.
Hormonal Considerations – Women’s bodies respond differently to intense exercise, and too much HIIT can negatively impact the menstrual cycle, fertility, thyroid function, and overall hormone balance.
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, we go over why personalized fitness plans are a game changer for achieving your fitness and wellness goals. Whether you're stuck in a plateau, struggling to stay consistent, or tired of generic programs that don’t deliver lasting results, this episode offers practical advice and guidance to help you break free from the cycle.
Eight Key Benefits of Personalized Fitness Plans:
Targeted goals.Matching fitness levels.Addressing individual strengths, weaknesses, and injuries.Incorporating personal preferences for better adherence.Utilizing progressive overload and periodization to avoid plateaus.Accountability through coaching and regular check-ins.Adapting to life changes and biofeedback.Taking a holistic approach to health and wellness.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, I dive deep into the transformative combination of hiking and strength training and how it can be a game-changer for women’s overall health. Drawing from both scientific insights and my personal journey, I share how this approach not only helped me overcome significant health challenges but also brought me back to balance, strength, and sustained weight loss.
Key Topics:
Introduction to the Hiking and Strength Training ComboPersonal Story and Lessons LearnedBenefits of Strength Training for WomenBenefits of HikingThe Synergy of Hiking and Strength TrainingThe Importance of Stress Management in FitnessPractical Implementation TipsFor next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, I’m diving into the hot topic of inflammation. You’ve probably heard the term thrown around, but what does it really mean? I break down the basics of inflammation, how it affects your health, and share my top tips for managing it—especially if stress or lifestyle factors are leaving you feeling bloated, puffy, or out of sync. Whether you’re recovering from holiday chaos or tackling chronic stress, I’ve got actionable advice to help you feel better fast.
Key Topics:
-Reduce inflammation fast-Anti-inflammatory diet tips
-Symptoms of stress-induced inflammation
-Natural ways to reduce inflammation
-How to manage chronic inflammation
-Improve digestion and reduce bloating
-Stress management tips for inflammation
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, I’m diving into why most New Year’s resolutions fail and how you can break the cycle of frustration to create real, lasting change in your life. If you’re tired of setting the same resolutions year after year only to quit a few weeks in, this episode is for you.
I’ll explain why generic, vague goals like “lose weight” or “get fit” don’t work and how to replace them with SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound objectives. We go through real-life examples and how to break big goals into actionable steps that are realistic and motivating. I also share tips on finding your intrinsic motivation, building sustainable habits, and making 2025 the year you finally see the changes you’ve been wanting for so long. If you’re ready to stop setting resolutions that don’t work and start creating a plan that delivers real results, this episode will give you the tools and inspiration you need!
Topics we'll cover:
Starting Small: Why beginning with just 2-3 manageable goals is key to avoiding burnout.Trusting the Process: How consistent, small actions add up to big results over time.Measuring Progress: The importance of tracking your efforts to stay aligned with your goals.Seeking Accountability: When self-discipline isn’t enough, investing in coaching or support can make all the difference.
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, we sit down with Sarah, a world traveler, outdoor enthusiast, and optometrist turned content creator, who shares her adventures through her Instagram page and blog, Adventuring Eyes. Sarah and her husband, Myles, inspire others to explore the outdoors while balancing full-time jobs, offering practical tips and relatable experiences. She also shares her top travel highlights, including breathtaking experiences in Guatemala and Alaska, and offers advice for those looking to grow a social media presence authentically. Tune in for an inspiring and down-to-earth conversation packed with actionable tips for creating your own adventurous life!
How Sarah transitioned from weekend warrior to full-time content creator.Practical tips for balancing an adventurous lifestyle with a demanding career.Insights on traveling affordably and intentionally.Sarah's strategies for maintaining health and wellness on the road, including navigating personal health challenges.The behind-the-scenes reality of working with brands and tourism boards while staying authentic to her passion.
Episode Topics:
Instagram: @adventuringeyesBlog: adventuringeyes.com
Connect with Sarah:For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, we discuss practical strategies for incorporating an active and outdoorsy lifestyle into your routine, even with the challenges of a demanding 9-to-5 job, parenting, or other busy schedules. We tackle the comparison trap often fueled by social media, and emphasize that outdoor adventures and fitness don't need to be extravagant or Instagram-worthy to be meaningful. Whether you're commuting, working from home, or juggling parenthood, these tips can help you create a more fulfilling, active, and balanced life. Let's jump in!
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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As we enter a season of reflection, it’s the perfect time to assess where we’ve been, where we’re going, and how to create lasting change. In this episode, we’re diving into six powerful fitness mindset hacks that will help you transform your year—and your life. Inspired by key takeaways from The Compound Effect by Darren Hardy and The Mountain Is You by Brianna Wiest, I’ll share actionable strategies for shifting your mindset, breaking free from perfectionism, and achieving progress in fitness, health, and personal development.
Key Topics Include:
The power of small, consistent choices (The Compound Effect)Why no decision is ever meaninglessBreaking free from the all-or-nothing mindsetTaking radical responsibility for your progressOvercoming excuses and shifting from “can’t” to “can”How better implementation—not more information—leads to real resultsIf you’re ready to create real momentum and build a life you’re proud of, this one’s for you! 🎧✨
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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If you are interested in hiking, but aren't really sure where to start, this one is for you. I go over topics like where to find trails, which trails to choose for your skill level, basic gear, safety, and even how to find hiking partners to go with!
Rain Jackets: https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=882699
| REI Co-op Rainier Rain Jacket - Women's | REI Co-opDon't cancel your hike for wet weather. This trail-ready REI Co-op 2.5-layer jacket is windproof and waterproof—and if you heat up, you can open the pit zips for extra airflow.www.avantlink.com
https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=850952
Hiking Shoes:
https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=856625
| Merrell Moab 3 Mid Hiking Boots - Women's | REI Co-opContinuing tradition, Merrell Moab 3 Mid women's hiking boots offer out-of-the-box comfort, durability and versatility—like their predecessors. This version is softer, grippier and more supportive.www.avantlink.com
https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=895702
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| HOKA Anacapa 2 Mid GTX Hiking Boot - Women's - FootwearBuy the HOKA Anacapa 2 Mid GTX Hiking Boot - Women's online or shop all Footwear from Backcountry.com.www.avantlink.com
Hiking Socks:
https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=377999
| Darn Tough Hiker Micro Crew Cushion Socks - Women's | REI Co-opDarn Tough Hiker Micro Crew Cushion women's socks provide miles of comfort and durability—tested on the Vermont Long Trail, these socks provide a high level of cushioned performance.www.avantlink.com
https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=561455
| Darn Tough COOLMAX Micro Crew Cushion Socks - Women's | REI Co-opThe ultimate crew-height companions for hot summer hikes, these women's COOLMAX socks are engineered to move moisture away from your skin, dry quickly and enhance comfort. Stay cool, keep hiking.www.avantlink.com
Navigation: https://www.avantlink.com/click.php?tt=pl&ti=115&pw=287577&mi=10248&pt=3&pri=850707
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In this episode, I go over strategies to help you stay active and motivated during the winter months. As a full-time Colorado mountain girly I absolutely understand the "winter slump", and have figured out a few tips and tricks to keep the momentum going!
MOUNTAIN METABOLIC COACHING BLACK FRIDAY DEAL: BUY 3 MONTHS GET 1 FREE OR BUY 6 MONTHS GET 2 FREE! Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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The holidays are here once again, and for many of us we tend to revert back to "on or off the wagon" mindsets that keep us stuck. Let's dive into some of those patterns and go over things you can do INSTEAD so you can breeze through the holiday season enjoying traditions and delicious food, while still maintaining your health goals!
MOUNTAIN METABOLIC COACHING BLACK FRIDAY DEAL: BUY 3 MONTHS GET 1 FREE OR BUY 6 MONTHS GET 2 FREE! Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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Let’s chat about some tried and true tips I use to make sure health and fitness is still a priority during the 2nd trimester of pregnancy. This isn’t about crushing goals and making leaps in performance, it’s about keeping the foundation of habits so you can feel your best long term (which is easier said than done sometimes depending on symptoms). These tools can also be applicable for chaotic seasons of life outside of pregnancy. Let’s get into it!
MOUNTAIN METABOLIC COACHING BLACK FRIDAY DEAL: BUY 3 MONTHS GET 1 FREE OR BUY 6 MONTHS GET 2 FREE! Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode we dive into a few common mistakes many people make when starting out on a fitness journey. If you feel like you've "started over" time and time again without gaining traction, this one is for you!
MOUNTAIN METABOLIC COACHING BLACK FRIDAY DEAL: BUY 3 MONTHS GET 1 FREE OR BUY 6 MONTHS GET 2 FREE! Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, I talk with a very special guest, Meg Farley! She is an outdoor and fitness enthusiast that aims to inspire others through sharing her daily life on Instagram. From hiking, to backpacking, skiing and fitness competitions, she will surely inspire you to get moving! She also is one of the founders of Girl Get Going trips which launched this year!
Click the links below to sign up for one of the Girl Get Going 2025 trips!
Girl Get Going Yellowstone Trip
Girl Get Going Canada TripGirl Get Going Bali Trip
Find Meg on Instagram @movingmountainsmeg
Contact Info: [email protected]To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE.
| Free Week of Workouts | Ponytail on a Trail Mountain / Adventure Fitness guides to get you in shape for the trails! Weight Loss Women's Fitness programs At-home fitness programs Healthy Habits www.ponytailonatrail.com
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode we get into the topic of weekdays vs. weekends and whether or not weekend habits might be the culprit of why you're not seeing progress. We'll go over strategies on how to moderate consistently while still enjoying social outings and foods you love. Let's dive in!
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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Do you feel overwhelmed trying to figure out what workout split or schedule is best for you? I've got your back, sis. While there are a ton of options and combinations, specific strategies can help you dial in what is going to work best for your life and your goals. We go over everything including fat loss, general fitness, muscle building, and training specifically for hiking. Let's dive in!
To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE.
| Free Week of Workouts | Ponytail on a Trail Mountain / Adventure Fitness guides to get you in shape for the trails! Weight Loss Women's Fitness programs At-home fitness programs Healthy Habits www.ponytailonatrail.com
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode we go over some mindset tools and action items that can get momentum going in a positive direction during these last few months of 2024 (or whenever you tune in). If you started the year with big goals and feel like you still haven't met them yet, today is the best day to start, and making the most of the rest of the year will pay dividends down the road. You got this, and I've got you - let's dive in!
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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In this episode, we dive into 10 common fitness and nutrition myths that have no scientific backing, but have become a bit commonplace in our beliefs - often keeping us stuck. I guarantee you've at least heard one of these, so let's debunk some of this misinformation so you can feel confident in your efforts instead of spinning your wheels.
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
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Surprise FFH friends! We are adding an adventure buddy to the fam next spring! It’s been tough to keep this under wraps after the past 13 weeks of crazy nausea, exhaustion, and a bump that’s growing faster than the first time around. In this episode, I go over some of my tried and true tips for staying active and healthy in the first trimester. Along with some of the other struggles like extreme fatigue, cravings, and food aversions!
To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE.
| Free Week of Workouts | Ponytail on a Trail Mountain / Adventure Fitness guides to get you in shape for the trails! Weight Loss Women's Fitness programs At-home fitness programs Healthy Habits www.ponytailonatrail.com
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
| Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com
- Visa fler
