445: The Summer Body Reset: Strength Training & Cardio Strategy, Carb Cycling & Fat Loss Simplified with Nike Master Trainer Joe Holder

Joe Holder is a performance coach, Nike Master Trainer, and wellness strategist who works with elite athletes, artists, and brands at the intersection of fitness, mindset, and longevity.If you want real results by summer, this episode lays out exactly how to use the next 12 weeks to build strength, improve conditioning, lose fat effectively, and create a body that looks and performs better. We break down how to get into solid general shape in the first 4–6 weeks, then transition into smarter “toning” phases that focus on muscle balance, symmetry, and definition. Joe explains the difference between building vs. toning muscle (and why most people get this wrong), plus what most people miss when structuring a workout plan that actually delivers visible change.You’ll learn how to use the three types of cardio strategically, including when cardio helps recovery instead of hurting progress, and how to apply progressive overload, de-load phases, and supercompensation so your body keeps adapting.We also get tactical with carb cycling, sustainable fat loss, training with PCOS and how to monitor short-term progress so you build real intuition about what’s working.Joe shares the key difference between rigid routines and flexible frameworks, what elite athletes and celebrities do differently, and how to stay consistent long enough to see real momentum.If you’re ready to treat the next 3 months like a focused training camp and walk into summer feeling strong, lean, and dialed, this episode is your blueprint.You can find Joe at @joeholder on Instagram, and follow @exercise_snacks for workout ideas and exercise inspiration.This episode is brought to you by:Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.For a limited time, Prolon is offering 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day program! Visit ProlonLife.com/BLONDE to claim your 15% discount and bonus gift.Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL. Go to Piquelife.com/WELL and secure 20% off for life.Visit livemomentous.com and use promo code well for up to 35% off your first order.Get $25 off your first purchase when you go to TheRealReal.com/well.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week I’m sitting down with my longtime manager and close friend, Chelsea Becker--the type A to my type B--for an honest conversation about beauty, hormones, motherhood, ambition and what “having it all” actually looks like in this phase of life. We talk about navigating life with and without kids, the selflessness motherhood brings, and what we’d struggle with most if we switched roles. We get into the scrutiny women face in the public eye, the hypocrisy around criticizing women for being transparent, and why I regret talking so openly about certain procedures. We discuss whether confident, secure women can still want to change their appearance and why that conversation feels so charged. On the beauty side, we break down the advice we got in our 20s that turned out to be a lie, the things we did as teens that now make us cringe, honest thoughts on peptides, basic laser protocols, the treatments I like for fine lines and pigmentation and how to find a provider you actually trust. We also talk about periods getting worse with age, perimenopause symptoms no one prepares you for and how hormones shift everything from your skin to your workouts. On the fitness side, we get real about maintaining consistency with two young kids and a business, at-home workout recommendations, why we’re not chasing a certain physique at 40 (except maybe the Kardashian arm!) and focusing on strength and longevity instead. We also share a writing exercise to optimize your life, how recovery principles shape the way we approach beauty and ambition, and what being of service actually means in this season. It’s layered, funny, self-aware and very much a conversation between two women figuring it out in real time.Get 30 days free & $30 off of Waking Up at https://wakingup.go2cloud.org/aff_c?offer_id=3&aff_id=89This episode is brought to you by:Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.Get $25 off your first purchase when you go to TheRealReal.com/well.Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.Visit Ritual.com/BLONDE for 25% off your first month.Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Visit livemomentous.com and use promo code well for up to 35% off your first order.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This FREE powerful manifestation guided audio will shift your energy FAST. Get a 14-day free trial and over 60% off for a limited time at activations.com/blonde. Discount only available through the website, not the app store.Listen to my interview with founder Mimi HERE.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mark Manson is the bestselling author of The Subtle Art of Not Giving a Fck* and Everything Is Fcked*, and host of The Mark Manson Podcast. He joins me for a powerful conversation that completely reframes confidence, purpose, and people pleasing.We unpack why modern confidence is so misunderstood, and how many of us are accidentally undermining it by chasing validation, praise and external accolades. Mark breaks down his actual formula for confidence: what truly builds it, what quietly erodes it and why you can’t “affirmation” your way into feeling secure.We talk about the psychology at the core of people pleasing, why fear of rejection runs so deep and how to set personal rules that create strong boundaries without constant anxiety about disappointing others. We also get into how to properly audit your life, the problem with self-diagnosing in the age of TikTok therapy and why self awareness alone isn’t enough.Finally, we dismantle the myths around purpose--why most people are searching for it in the wrong way--and the three components that actually create a meaningful life.If you’ve ever struggled with people pleasing, outsourced your worth, or felt pressure to “find your purpose,” this episode will give you a much more grounded, practical framework for becoming genuinely confident.This episode is brought to you by:Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.If you want clearer insight into your health, go to ForHers.com and schedule your labs today.Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL.Go to ro.co/blonde to see if you’re eligible for the new GLP-1 pill on ro.Head to paleovalley.com/well or use code well at checkout for 15% off your first purchase. Visit ButcherBox.com/well for $20 off plus free shipping.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Cass Dimicco is a content creator and founder of fashion and accessories brand, Aureum Collective.In this episode, she opens up about navigating endometriosis, undergoing surgery and the emotional shift from not wanting kids to trying to conceive. We talk about why women’s health issues are often minimized, the pressure of comparing timelines and what it's really like trying to trust the timing of your own life—even when you don’t have it all figured out.We also go behind the curtain of content creation: snark pages, online hate, building a brand in public, plus her best styling tips, fashion icks, and hair health secrets. This is a completely unfiltered, honest conversation about the truth behind the perfect feeds you see on social media.This episode is brought to you by:Go to activations.com/blonde to unlock your massive discount - special limited-time only.Grab 30% off your first month of Mitopure Gummies at timeline.com/arielle30. If you want clearer insight into your health, go to ForHers.com and schedule your labs today.Visit livemomentous.com and use promo code well for up to 35% off your first order.Go to armra.com/WELL or enter code WELL to get 30% off your first subscription order.Head to opositiv.com/BLONDE or enter code BLONDE at checkout for 25% off your first purchase.Get $25 off your first purchase when you go to TheRealReal.com/well.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’re strength training but not seeing the results you want, this episode is for you. Trainer David Barta joins me for a no BS conversation about what actually works when it comes to building muscle, growing your glutes and getting lean without wasting your time. We break down the four foundational strength movements everyone should master, how to go from zero strength training to intermediate safely and how to put on muscle even if you’re only training two to three days a week. We also talk about the real benefits of hitting 10k steps, the neurochemistry of workouts and the underrated fitness habits that quietly make the biggest difference.David shares honest thoughts on Pilates (including why men struggle with it), the most overrated exercises people swear by and the most common mistakes women make when they first start lifting. We also dig into how to get the nutrition piece right so you can actually get lean while building strength, without chronically under-eating or overdoing cardio. This episode cuts through trends and confusion and gives you a clear, practical blueprint for training smarter.If you want clearer insight into your health, go to ForHers.com and schedule your labs today.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Terry Dubrow is a board-certified plastic surgeon, co-host of Botched, and host of the Between Us podcast with his wife, Heather Dubrow. He joins the show to talk about why modern beauty trends are pushing people too far, and how to age well without losing your face.We break down Botox, fillers, facelifts, and lasers, why “preventative” treatments are often misunderstood and the biggest mistakes Dr. Dubrow sees patients make in pursuit of youth. We also talk about what really happened behind the scenes of The Swan, how social media has changed beauty standards, why so many faces are starting to look the same, and how to think long-term instead of chasing quick fixes.This episode is about preservation over perfection, knowing when to do less, and understanding what actually works (and what doesn’t) when it comes to anti-aging.If you’re navigating injectables, cosmetic procedures, or simply want to look refreshed without overdoing it, this conversation will change how you think about your face.This episode is brought to you by:Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.Visit ProlonLife.com/BLONDE to get 15% off their 5-day nutrition program.Go to armra.com/WELL or enter code WELL to get 30% off your first subscription order.Go to Ritual.com/BLONDE for 25% off your first month.Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Get $30 off your fist box and free Croissants for life when you visit Wildgrain.com/WELL or use code WELL at checkout.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Former professional volleyball player, model, and lifelong athlete Gabrielle Reece joins the show for a grounded, powerful conversation about what it actually means to think—and live—like an athlete.We talk about pursuing excellence without perfection, why being “selfish” with your energy can make you better for everyone around you, and how mental strength is built just as deliberately as physical strength. Gabby shares what truly drives her, how she uses fear as a compass instead of a stop sign, and the importance of telling yourself better stories—especially as you move through different seasons of life.We also get practical: her real life gratitude practice, exercise snacking for busy days, the one movement almost everyone can do in 10 minutes for maximum benefit, her current training split, and non stimulant ways she supports energy and focus (including an honest take on nicotine). Gabby opens up about being wired for hypervigilance, shedding old identities, navigating conflict in marriage and parenting, and why internal strength matters more than external toughness.This episode is about aging with power, feeling good through perimenopause, building better boundaries with yourself, and surrounding yourself with people who raise your standard. If you want to train your body, sharpen your mindset, and live with more intention—this one will stay with you.This episode is brought to you by:Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.If you want clearer insight into your health, go to ForHers.com and schedule your labs todayVisit Piquelife.com/well to get 20% off.Go to paleovalley.com/well or use code well at checkout for 15% off your first purchase. Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Save 20% on your first order at https://justthrivehealth.com/WELL. This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo episode, I’m walking you through my real 2026 wellness, fitness, and beauty plan: not a reinvention, not a 12-step routine, just the habits that actually compound over time.I talk honestly about motivation vs discipline, what truly keeps me consistent with workouts and work and why I don’t rely on motivation to feel ready anymore. I break down my current workout routine, favorite habit stacks, what I eat and snack on in a day and how I healed my relationship with food after years of disordered eating.We also get into the things I’m leaving behind in 2026, my only true non-negotiable and why I don’t find this lifestyle restrictive or boring (it’s actually what gives me freedom).On the beauty side, I share my 2026 skin plan, including microneedling vs lasers, entry-level laser treatments I actually think are worth it, my thoughts on getting Botox again and the three things I wish I had done for my skin in my 20s.This episode is brought to you by:Grab 30% off your first month of Mitopure Gummies at timeline.com/arielle30. Go to armra.com/WELL or enter code WELL to get 30% off your first subscription order.Visit Piquelife.com/well to get 20% off.Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Save 20% on your first order at https://justthrivehealth.com/WELL. Get $25 off your first purchase when you go to TheRealReal.com/well.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why do we want the people who give us the least clarity? Why do situationships feel addictive, and emotionally unavailable partners feel magnetic?In this episode, Thais Gibson, founder of The Personal Development School, breaks down attachment styles and how they shape attraction, chemistry, boundaries, and relationship patterns. We discuss anxious attachment, dismissive avoidant, fearful avoidant, and secure attachment, when attachment styles begin, and why they can change throughout life.We also explore the difference between chemistry and trauma bonding, why we’re drawn to our repressed traits, the six stages of relationships, and why nervous system work alone isn’t enough to create secure relationships. Thais shares the five pillars to change your attachment style, common triggers and boundary patterns for each style, and the practical steps to becoming securely attached.If you’re stuck in mixed signals, repeating relationship patterns, or craving clarity in love, this episode will help you understand why, and what to do differently.Visit university.personaldevelopmentschool.com and use code PDS2026 for 20% off of the Personal Development School’s 90-Day Attachment Healing membership.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.