Holiday Eating Tips That Actually Work with Coach Mary EP424

In this episode, I’m joined by the amazing Sammy Jo, the cohost of Bikini Things and a voice so many women in the competing space trust. Together, we dive deep into the evolution of female bodybuilding how far the sport has come, how quickly it’s changing, and the good and the not-so-good that comes with that growth.We also open up about the dark side of competing—the pressures, the extremes, the mental toll, and the misconceptions people outside the sport rarely see. This is an honest, necessary conversation for any woman navigating this world.Plus, we get into the introduction of the Fit Model division what it means for athletes, what we love about it, what feels uncertain, and where we think this category is heading.Whether you're a competitor, a fan of the sport, or someone fascinated by the shifting landscape of women’s physique divisions, this episode is packed with insight and real talk.Connect with Sammy on Instagram: @itssammyjo_Coaching & Contact:Work with me: www.nicoleferrierfitness.comInstagram: @NicoleFerrierFitnessEmail: [email protected]

Trigger Warning: In this episode, I discuss disordered eating patterns, food obsession, and body image struggles. Please listen only if you feel emotionally ready and safe to do so.In this solo episode, I get deeply vulnerable and open up about how I healed my relationship with food. I walk you through the mindset shifts, the uncomfortable truths, and the internal work I had to face after years of tying my worth to how little I ate or how much control I thought I had.I also talk about therapy specifically how I understand and fully support that many people do need therapy to truly recover. While I personally didn’t use therapy in my own healing process, I want to be very clear that there is absolutely no shame in seeking professional help, and for many, it’s an essential and powerful part of the journey.I share the real behind-the-scenes not the highlight reel of what healing looked like for me: the setbacks, the breakthroughs, and the habits that helped me re-learn how to trust myself around food.If you’ve ever felt trapped in food noise, guilt, or binge–restrict cycles, this episode will make you feel seen. My hope is that it reminds you that healing is possible, you’re not alone, and you deserve freedom with food just as much as anyone else.Tune in, get cozy, and let’s go there—together.Work with me:If you’re ready to improve your relationship with food, build confidence in your nutrition, or take your fitness goals to the next level, you can apply for coaching at NicoleFerrierFitness.com.Connect with me:Instagram: @NicoleFerrierFitnessTikTok: @NicoleFerrierFitness

Here’s the updated version with her Instagram included:In this episode, I’m joined by my assistant coach Mary (@marykuettel_fitness) to break down real, sustainable healthy eating tips for the holidays. Because let’s be honest this season can feel like a minefield of parties, travel, and meals that pull you away from your routine. But it doesn’t have to derail your goals.Mary and I talk through how to approach holiday eating with intention instead of guilt, how to build balanced plates without feeling restricted, and the mindset shifts that help you enjoy your favorite foods while still honoring your goals. We also share strategies we use with our own clients—like managing portions, keeping protein a priority, staying consistent with your non-negotiables, and navigating those “food pushers” without stress.If you want to head into the holidays feeling confident, grounded, and in control (without skipping the Christmas cookies), this episode is for you.Apply for coaching at www.nicoleferrierfitness.com.

In this episode, I’m joined by @hollytbaxter, and we dive deep into muscle growth for women what the science actually says and how to optimize your time in the gym. 💪We break down research on training frequency, recovery, volume, and nutrition, and discuss how women can build muscle effectively without wasting hours in the gym or falling for common myths.If you want to understand what really drives results and how to make your training more efficient, this episode is a must-listen.If you're wanting to learn more about my coaching services you can access the link below. 💻 Apply for coaching at www.nicoleferrierfitness.com

Today I’m joined by Kelly Ross (@kellynicolefit) to talk about something so many women experience but don’t have the words for — feeling “skinny fat.” We break down what actually creates a toned, defined look, why eating less and doing more cardio won’t get you there, and how to approach true body recomposition through fueling your body and training with intention.If you feel like you're “doing everything right” but not seeing the muscle tone or shape you want, this episode will give you clarity on where to go from here.If this conversation resonates and you’re ready to start applying for coaching, you can learn more at www.nicoleferrierfitness.com.

This is a solo episode where I break down one of the most common fears I see with women in their fitness journey: “If I eat more to build muscle, won’t I just gain fat?”The truth is you can build muscle without piling on unnecessary body fat. But it takes intention, a structured plan, and understanding what your body actually needs to grow.We’ll talk about what a real muscle-building phase looks like (not a free-for-all “bulk”), how to confidently increase calories, and why some weight gain is normal—but how to make sure it’s mostly lean muscle and not just fluff. I’ll walk you through exactly what to focus on with both nutrition and training so you can build shape, curves, and strength without feeling like you’re losing yourself in the process.In this episode I cover:How to set calories to support muscle growth without overeatingThe difference between muscle gain and simply gaining weightWhat effective hypertrophy training actually looks likeWhy muscle building takes time and how to stay patient and groundedHow to minimize fat gain while adding size and toneIf you’ve ever felt afraid to eat more because you didn’t want to “ruin” your progress this episode will help you move with confidence.Want coaching or support?Apply for 1:1 coaching at www.nicoleferrierfitness.com or send me a message @NicoleFerrierFitness on Instagram.

In this episode, I’m joined by Austin Stout, also known as @austinst8 on Instagram an experienced online coach with a strong background in bodybuilding, body recomposition, functional health, and mentoring.We dive into the world of functional health and discuss how this space, while valuable, can sometimes take things too far — leaving people feeling like they’re broken or that something is always “wrong” with their body. Austin and I unpack why many people are skipping over the fundamentals and how mastering the basics often leads to better progress than chasing every lab marker or supplement trend.We also touch on how data collection — from tracking metrics to running excessive lab work — can actually backfire when it becomes obsessive and causes more stress than benefit.If you’ve ever felt overwhelmed by all the “functional” advice online, this episode will help you zoom out, simplify, and refocus on what truly matters for your health and results.Follow Austin on Instagram: @austinst8Follow me on Instagram: @NicoleFerrierFitnessLearn more about coaching at www.nicoleferrierfitness.com

In this solo episode, I’m diving into how to actually set yourself up for a successful fat loss phase. So many women jump into a cut without realizing the key things they need to have in place first and it ends up making the process harder than it needs to be. I’m breaking down the most common mistakes I see (and ones I’ve made myself), plus what to focus on before you start dieting so you can lose weight with ease, maintain your results, and feel your best throughout the process.Whether you’re prepping for a competition or simply want to feel more confident in your body, this episode will give you the tools to go into your next cut with clarity and confidence.—Connect with me:Instagram: @NicoleFerrierFitnessYouTube: Nicole Ferrier FitnessTikTok: @NicoleFerrierFitnessWebsite: www.nicoleferrierfitness.comApply for Coaching:If you’re ready for 1:1 guidance to reach your goals, apply for coaching at www.nicoleferrierfitness.com/coaching

In this episode, I’m joined by IFBB Pro Phoebe Hagan (@phoebehagan_) to talk all things bikini posing, presentation, and evolution within the sport.We break down why posing is one of the most important parts of bikini competition prep not just for show day, but for confidence, stage presence, and bringing your best look to life. Phoebe shares insights from her experience as both a professional athlete and posing coach, discussing how bikini has evolved over the years and how the division’s standards differ around the world.We also dive into the differences between amateur and pro posing routines, how to build your own unique style on stage, and what judges are really looking for in a winning presentation.Whether you’re a bikini competitor, coach, or aspiring athlete, this episode will give you valuable takeaways to elevate your posing game and better understand the artistry behind bikini competing.— Connect with Phoebe: @phoebehagan_Connect with Nicole:Website: www.nicoleferrierfitness.comInstagram: @nicoleferrierfitness

In this episode, I sit down with Erin Crawford to have an honest and insightful conversation about GLP medications how they work, what people aren’t talking about, and the potential dark side behind their growing popularity.Erin, known as @innately_nourished on Instagram, shares her professional perspective on how these drugs affect the body, metabolism, and relationship with food. Together, we uncover what you really need to know before deciding if a GLP is right for you.If you’ve been thinking about trying a GLP or are curious about how they impact long-term health, this is an episode you don’t want to skip. It’s all about cutting through the noise and helping you make informed, empowered choices for your body.Connect with Erin:Instagram: @innately_nourishedConnect with Nicole Ferrier Fitness:Website: www.nicoleferrierfitness.comInstagram: @NicoleFerrierFitnessTikTok: @NicoleFerrierFitnessCoaching Inquiries: Visit the website for 1:1 coaching and programs