Before You Change Your Plan, Listen to This

Send a textIn this episode, I sit down with Kristina Morros, a former critical care nurse anesthetist and the founder of Get Healthy or Get Dead.Kristina shares her journey from working inside the medical system to advocating for functional medicine, patient education, and personal responsibility in health. We talk openly about where the healthcare system works well — especially in emergencies — and where it falls short when it comes to creating long-term health.Kristina explains why focusing on root causes like gut health, hormones, stress, sleep, hydration, and movement matters more than chasing quick fixes or health trends. We also discuss how stress and nervous system regulation are still widely underestimated, and why modern life keeps so many people stuck in a constant state of overload.We touch on the pandemic, misinformation, and why so many people have lost trust in institutions — and how that makes it even more important to stay curious, ask questions, and take an active role in your own health decisions.This conversation is about balance, awareness, and getting back to basics. Not extremes. Not perfection. Just honest, practical steps toward feeling better and staying healthy long term.If you’ve ever felt overwhelmed by conflicting health advice or unsure who to trust, this episode will help you zoom out, think critically, and reconnect with what really matters.Find Kristina Morros here:Website & coaching:https://kristinamorros.com https://gethealthyorgetdead.comBook + resources:https://gethealthyorgetdead.comSubstack:https://gethealthyorgetdead.substack.comInstagram: @gethealthyorgetdead

Send us a textIn this episode, I sit down with Samia to talk about something many people experience but rarely speak about openly: the emotional side of fitness, body image and grief.Samia shares her personal journey of transforming her relationship with her body, food, and movement. We talk about how grief after losing her father affected her motivation, self-esteem, and daily life and how exercise slowly became a way to reconnect with herself, not punish her body.This conversation goes far beyond workouts and diets.It’s about mental health, shame, resilience, and learning to be kind to yourself.We also explore Samia’s powerful experience on the Camino de Santiago, a journey filled with physical challenges, illness, unexpected kindness from strangers, and moments that reshaped how she understood strength and vulnerability.In this episode, you’ll hear about:emotional eating and body image strugglesgrief and its impact on motivation and mental healthsustainable fitness and realistic weight lossbuilding confidence through movementthe psychology of self-talk and identitynon-scale victories and real-life transformationwhy fitness is not just physical, but emotional and mentalIf you’ve ever felt stuck in your health journey, ashamed of your body, or overwhelmed by life, Samia’s story will resonate deeply with you. Her journey is a reminder that real transformation doesn’t happen overnight. It happens through honesty, courage, and small consistent steps.If this episode touched you:Share it with someone who might need to hear it.Leave a review or rating to help more people find this podcast.And if you’re ready to build a healthier relationship with your body, food, and movement — I’d love to support you on your journey.You can work with me through my coaching programs (you can find more HERE) or reach out directly (email: [email protected]) to start your own transformation.

Send us a textJanuary is the time when many people start doubting themselves.They feel like their plan isn’t working, results aren’t showing fast enough, and the first thought is often: “Maybe I need to change everything.”In this solo episode, I talk about why so many people quit their fitness goals in January and why changing your plan too often is usually the real problem.I explain how unrealistic expectations and constant plan-hopping keep people stuck, even when they’re actually doing many things right. Early progress often goes unnoticed because it doesn’t show up on the scale, but it shows up in other ways first like better digestion, more stable energy, improved sleep, or better workouts.I share why consistency beats variety when you’re trying to create change, especially in the beginning, and why doing less consistently is often more effective than doing more for two weeks and then quitting.I also talk about patience, using the metaphor of a growing seed, and why long-term progress comes from repetition, not drastic changes.This episode is a reminder to slow down, trust the process, and stop chasing fast results. If you feel tempted to switch plans or start over right now, this episode will help you pause, reset your expectations, and keep going in a way that’s more sustainable both physically and mentally.And finally, if you need help with this, email me [email protected] or check coaching options https://www.personaltrainerturo.com/

Send us a textLately, I get asked a lot about AI workouts.Are they good?Are they better than YouTube workouts?And do you still need a coach?In this solo episode, I share my honest take as a coach who works with real people, real schedules, and real life stress and how I use AI in my coaching.I break down the differences between random YouTube workouts, general AI-generated workout plans, and coach-created programs. I explain why random workouts often fail due to lack of structure, why AI workouts are already a big improvement because they reduce decision fatigue and give people a plan, and where they still fall short.General AI workouts don’t know your injury history, stress level, recovery, motivation, or what season of life you’re in. They also don’t adjust when life gets busy or when expectations need to change and that’s often where people quit.I talk about why consistency, progression, and small adjustments matter more than intensity or novelty, and I share a real client example where adjusting the plan helped her stay consistent and feel better again.My conclusion is simple: Random workouts are the worst option. General AI workouts are better. AI combined with coaching and human adjustment works best.This episode is about building a workout plan that adapts to real life, instead of starting over every time things get hard. If you’ve been jumping from workout to workout or feel like your plan never fits your life for long, this episode will help you understand what actually leads to long-term results.If you want to stop guessing and follow a plan that actually adapts to your life, I’m starting my next 8-week challenge on January 26.You’ll get AI-based workouts that I personally adjust for you based on your goals, schedule, stress level, injuries, and available equipment. The focus is not perfection or extreme training, but consistency and progress that lasts.You can find all details and sign up via the link HERE

Send us a textJanuary is the time when motivation drops and many people start thinking they already failed their New Year’s goals.In this solo episode, I talk about why most January goals don’t stick and why it usually has nothing to do with discipline or willpower.I share my own experience of moving from December’s noise into January’s quiet, and why that shift often makes people feel stuck, tired, or frustrated. Most goals fail because they’re simply too big, too vague, and too strict to work in real life.I also use alcohol as a real example, because it shows this pattern better than almost anything else. I explain how alcohol affects sleep and recovery, why all-or-nothing thinking makes progress harder, and why extreme rules often backfire.Instead of asking “Should I quit alcohol?”, I suggest asking better questions:Why do I drink? What role does it play in my life right now? And what would a smaller, more realistic change look like?This episode is not about Dry January or being perfect.It’s about lowering pressure, shrinking your goals, and focusing on consistency instead of intensity.If January feels harder than you expected, this episode will help you reset your goals and keep going without burning out.

Send us a textMost men are told that prostate problems are just part of getting older.Dr. Lisbeth Roy says that’s simply not true.In this episode, I sit down with Dr. Lisbeth Roy, board-certified functional and regenerative medicine physician, to talk about what’s really behind prostate issues, low energy, hormone problems, and declining performance in men over 40.We discuss why standard medical tests like PSA often miss the real problem and how hidden infections, chronic inflammation, toxins, and gut issues quietly damage prostate health over time.Dr. Roy explains:Why prostate symptoms are not normal agingHow gut health and the immune system affect the prostateWhy testosterone therapy often helps short-term but fails long-termThe role of chronic infections most doctors never test forHow toxins and plastics disrupt hormonesWhy men delay getting help and the emotional cost of that delayWe also talk openly about the impact prostate problems have on confidence, relationships, work, and daily life, and why partners play a key role in early action and support.This is not about quick fixes.This is about finding the root cause and fixing the system.If you are a man over 40 or you care about one then this episode could change how you think about health, aging, and prevention.Resources mentioned in this episode: AskDrRoy.com DoctorsStudio (Dr. Roy’s clinic and programs)If this episode helped you, please share it with someone who needs to hear it and leave a review to iTunes and/or Spotify as it helps the show reach more people.

Send us a textIn this episode, I want to push back on the whole “New Year, New You” thing.You are not a broken project. You don’t need a completely new version of yourself. What you need is better support, kinder self-talk, and a simple plan you can actually stick to when life is messy.In this conversation, I walk you through:Why “New Year, New You” often starts from self-attackHow all-or-nothing thinking ruins January for so many peopleHow to create one simple identity sentence that guides your choicesHow to pick ONE anchor habit for the next 7 days (that still works in a busy week)How to use a “day-after routine” instead of beating yourself up after overeating or skipping workoutsI’ll also give you 10 reflection questions you can use to close this year and open the next one in a calmer, smarter way.Your 10 Reflection QuestionsGrab a pen and answer these in your notes:What went better this year compared to last year with your health, food, movement or sleep?Where did you surprise yourself in a positive way?Where did “all-or-nothing” show up most often for you?What helped you get back on track when you fell off?What habits or routines made you feel strongest this year?Where did you still get in your own way? (thoughts, beliefs, patterns)What is one thing you want to do less of next year?What is one thing you want to do more of next year?Finish this sentence: “In 2026 I’m the woman who…” (or “I’m the person who…”)What is ONE key habit you want to focus on in January, even in a busy week?Examples of that one January habit:Two strength workouts per week7–8k steps most daysProtein at two meals per dayBedtime before 10:30 pm three nights per weekYou don’t need to become a “new you” on January 1st.You just need to support the you who is already here.If you want extra accountability, send me your identity sentence and your January anchor habit on Instagram @personaltrainer_turo or email [email protected]. And if this episode helps you, it would mean a lot if you share it with a friend or leave a quick review for the show.

Send us a textDid you eat more than usual over Christmas or the holidays… and now you feel heavy, guilty, or “off track”?Before you jump into a detox, crash diet or punishment workout, listen to this episode.In this solo episode, I walk you through a calm, realistic post-holiday reset you can actually stick to – with no shame and no “all or nothing” rules.You’ll learn:Why you don’t need to “undo” Christmas or feel bad for enjoying foodThe problem with detoxes and punishment plans (and why they backfire)My Day-After Reset Script:One kind sentence to say to yourselfWhat to eat at your first meal (protein-first)How to move your body without trying to “burn off” foodA simple evening routine to feel normal againA 3–7 Day Gentle Reset Plan with four anchors:Strength training 2x per weekA realistic step goal as your “safety net”Protein at two meals per day2–3 nights of better sleepHow to handle the scale after holidays without freaking outHow to talk to yourself in a kinder way so you don’t give upThis is not a detox.This is not a “make up for being bad” episode.It’s a step-by-step guide to get back into your groove, support your body, and keep your long-term progress.After you listen, choose:One “day-after” habit (for example: big glass of water, protein breakfast, or a walk), andOne anchor for the next 3–7 days (strength 2x, steps, protein at 2 meals, or better sleep).If you want extra accountability, send me a message on Instagram @personaltrainer_turo and tell me:“My reset anchor this week is ______.”You’re not behind.You don’t need to fix yourself.You’re just continuing your journey with a few big meals in between.

Send us a textIn this episode, I’m not talking about calories, macros or step counts.I’m talking about the stories in your head that decide if you actually follow through or not.My guest is Tim Shurr – a high-performance hypnotist and mindset coach who has spent over 30 years helping people upgrade their beliefs, calm anxiety and stop self-sabotage. He’s also the author of “One Belief Away” and has worked with thousands of people who kept saying the same thing you might have said too:“I know what to do… I just don’t do it.”In our conversation, we dive into:What “One Belief Away” really means in everyday lifeHow hidden beliefs from childhood run your health, food and body choices todayWhy you keep falling into all-or-nothing thinking and starting over on MondayThe link between emotional eating, people-pleasing and “I’m not enough” storiesWhy willpower is not the problem – and what isSimple at-home tools to start rewiring your beliefs without any special equipmentTim also walks through how to:Spot “mental malware” – old stories like “I always fail” or “I’m not that kind of person”Upgrade the belief “I’m not a priority in my own life” to “I am more than enough”Talk to yourself in a kinder, more effective way when you want to binge or skip a workoutBuild a new identity like: “I’m the woman who takes care of her body, even on stressful days.”If you’ve ever felt broken, lazy, or like you “just don’t have the discipline,” this episode is for you.You’re not broken. You’re just one belief away from showing up differently.📌 Mentioned in this episode: – Tim’s books One Belief Away  & Losing Weight Without Losing Your Mind (available on Amazon) – Tim’s website and resources: indyhypnosis.comIf this episode gives you even one new belief that makes it easier to take care of your body, please share it with a friend or leave a quick review for the show. It helps more people find conversations like this.You are not behind.You are just one belief away from your next step.

Send us a textIn this solo episode, I sit down with you like a coach and a friend and walk you through a simple year-end reset for your health.No crazy goals. No “new you” pressure.Just 10 honest questions to help you look at this year without guilt, and choose who you want to be next year.I share my own reflections from this year too – where I surprised myself, where I fell into all-or-nothing, and what I’m changing for next year in my own training, sleep, and habits.In this episode, I guide you through:10 reflection questions to close the year differently1. What worked better this year than last year for your health?2. Where did you surprise yourself in a positive way?3. Where did “all or nothing” show up most this year?4. When you “fell off,” what did you usually do next?5. How did you cope with stress most of the time?6. What made consistency hardest for you this year?7. What identity sentence did you repeat most this year?(For example: “I am not a sporty person” or “I always fail.”)8. What identity do you want to grow into next year?(“I am the person who…” – pick one sentence.)9. If you could only improve ONE habit next year, which one would move the needle the most for you?10. What does this habit look like in a normal messy week, not in a perfect week?By the end of the episode, you will:Have your answers to these 10 questions written downChoose one identity sentence for next yearPick one key habit to focus on in JanuaryDefine what that habit looks like in a busy, imperfect week, so it is realistic and doableThis is not about starting from zero.It is about seeing the progress you already made, understanding your patterns, and stepping into the next year with a clear, kind plan for yourself.If you want extra accountability, send me your identity sentence and your one January habit in a message on Instagram @personaltrainer_turo. I would love to read it.You are not behind.You are just getting started.