143: 4th of July Survival Guide: Enjoy the Food and Hit Your Goals

Heading into the 4th of July wondering how you’re supposed to stay on track without skipping all the fun?In this episode, Madie and Baylee are breaking down their real-life strategies for navigating holidays like the 4th — without spiraling, starting over, or feeling guilty. We’re giving you practical tips to enjoy the food, the drinks, the parties, and still wake up the next day feeling proud and on track.We cover:What to eat before the BBQHow to handle alcohol without overdoing itWhat NOT to do the day afterWhy restriction always backfiresOur go-to mindset for staying consistent through any holiday🎆 If you want a balanced, realistic approach to fitness that actually fits your lifestyle — this episode is for you.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

Are you stuck wondering whether you should be eating more to fix your metabolism… or cutting calories to lose fat?In this episode, I break down the difference between reverse dieting and going into a calorie deficit, and exactly how to know which one is right for you based on your body, your habits, and your goals.You’ll learn:What a reverse diet actually is (and what it’s not)Signs your metabolism is downregulatedWhen a calorie deficit is actually not the moveHow to transition out of chronic dietingThe #1 mistake women make when trying to lose fatI also share what I personally did to heal my metabolism and how I coach my clients through both phases for sustainable, long-term results.🚨 Spoiler: If you’ve been under-eating, over-training, or stuck at the same weight despite trying everything… this episode will be a game-changer.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

Everyone wants to feel confident, but most aren’t willing to do what it takes to build it. In this episode, I break down the real reason you don’t feel confident right now — and how to change that, fast. We’re talking truth bombs, action steps, and a full mindset reset.No more faking it. No more starting over. It’s time to become the woman who trusts herself to follow through.If you’ve been struggling with body image, consistency, or showing up for yourself, this one’s for you.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this episode, Madie and Baylee talk about the mindset shifts you have to make in order to reach your goals and actually maintain them. You have to create a new identity. Listen in to learn how to become THAT girl. Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this episode, Madie shares all the propaganda and trends that she will NOT be following. Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this episode, Madie answers her most asked questions. Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this Q&A episode, Madie and Baylee answer your juiciest fitness questions — from how to actually get rid of “skinny fat” to what really works for weight loss. We’re also sharing our biggest wellness pet peeves and giving real, unfiltered advice to help you build muscle, drop fat, and stop falling for Instagram BS.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this episode, Madie and Baylee break down the truth about scale weight — the fluctuations, the mindset traps, and why obsessing over the number is holding you back. If you’ve ever felt defeated by the scale or let it define your progress, this one’s your wake-up call. You are so much more than a number — and we’re here to help you believe it.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

In this episode, Madie and Baylee share their unfiltered takes on all thing fitness, wellness, trends, social media, and more. Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581

You’re not lazy. You’re just relying on the wrong thing.In this episode, I break down the cold hard truth: motivation is fleeting—but discipline? That’s what actually builds results. I share how I’ve built consistency in my own fitness journey (even when I didn’t feel like it), why waiting to “feel motivated” is a trap, and how to start showing up for yourself no matter what.Whether you're struggling to get back on track or stuck in the start-stop cycle, this episode is your wake-up call.Tik tok: @madie_BunkerIG: @madie_bunkerBaylee:Ig: @baydelauriApply for our 1:1 coaching here: https://www.strong4life.online/program-5362-1368-1696-6972-2258-3581