The Funsized Podcast

This episode is all about the joys of getting your hands dirty and growing your own produce at home.

From the thrill of picking your own tomatoes to the satisfaction of creating a lush garden oasis, we'll explore the many benefits of home gardening and share some tips and tricks for getting started.

So, grab your shovel and join us for a fun and informative episode on the joys of growing plants and harvesting the benefits!

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Join me as we I share my favorite three petite celebrities who rocked the red carpet at the 2023 Met Gala. From Vanessa Hudgens (5’1”)  to Kim Kardashian (5’2”), we'll break down their stunning looks and delve into their individualized fitness routines that help them maintain their tiny but mighty petite physiques. Get ready to be inspired by these Petite powerhouses!

In this episode, I’m sharing my personal journey of how I went from pancake to peach status — from the 3 glute exercises that made my booty POP, to debunking the biggest booty building myths to my favorite leg day workout accessories plus the #1 mistake the prevented my glutes from growing for YEARS.

Who better to learn from than someone who transformed their glutes from flat to fab?

So, whether you're a petite princess looking to enhance your curves or just someone who loves a good booty workout, tune in to the episode and let's get this glute party started!

Raise your hand if you've ever woken up after a wild weekend bender, feeling like you need to hit the reset button! Don't worry, we've all been there. 

In this episode, I’m sharing personal stories of my most recent all-nighter and how I recovered from a gnarly hangover. So grab a glass of H2O and get ready to laugh and learn.

Whether you're a party animal or a weekend warrior, this episode is for anyone who's ever felt the struggle of returning to a healthy lifestyle after a bender. So tune in and let's get this party started (in a healthy way, of course)!

Get ready to unlock your gains with! We're tackling a topic that's often overlooked but crucial for unlocking those gains: mobility and stretching.

We know, we know, it's easy to skip the stretching and mobility work in favor of more exciting exercises. But trust us, this episode is not one to miss if you want to bust through a pesky plateau and get those muscles growing like crazy.

We kick things off with a laid-back chat about life, touch on the importance of mobility and tackle the age old question of "to stretch before or after exercise?"

We also go down the rabbit hole about of stress, hydration, and sleep — because let's face it, you can't have killer mobility without taking care of your body as a whole.

So grab your headphones and get ready to flex and chill with us!

(warning: we dropped a few F bombs but I'm 98% sure I bleeped them all out)

Our fav Stretching, Mobility, and Yoga Channels:

In this episode, Kierstin shares the exciting changes happening at our petite boutique!

We are breaking free from traditional sizing conventions and implementing new codes that will celebrate and empower women — no matter what size. Our mission is to take a fun and lighthearted approach to sizing, and we believe that by embracing our cuteness, we can make shopping online more enjoyable for our rockstar customers.

Tune into the episode as we share the inspiration behind our decision, the challenges we faced during implementation, and the positive feedback we've received from our customers!

"Because Fun comes in all sizes, and no matter what, you're Funsized!"

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Wanna break through barriers and smash plateaus? Get ready to level up your training game!

In this episode, we're exploring 10 advanced training techniques that will not only help you boost your gains but also keep your workouts fresh and exciting.

From tempo work to drop sets, and everything in between, we've got you covered with all the juicy tips and tricks you need to take your fitness journey to the next level.

So grab your headphones (and maybe a notepad) and join us for some fun and insightful conversation on how to spice up your training! 💪🌶️

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In this episode, we sit down with a 5'0" On Camera Host, Actress, Model & Content Creator who affectionately refers to herself as "funsized." Despite her petite stature, this powerhouse of a woman has a larger-than-life personality that shines both on and off camera.

We'll dive deep into her journey and learn about the ups and downs of being a multi-hyphenate in the entertainment industry. From the challenges of breaking into the business to the thrill of booking her dream roles, we'll get an inside look at what it takes to succeed in the world of entertainment.

But it's not all about work! Our guest is known for her infectious energy and sense of humor, and we'll definitely be tapping into that during our conversation. We'll talk about her skincare routine, her Funsized Youtube series, and why she moved from the Big Apple to sunny Tampa, Florida.

So whether you're a fan of Allyson Berger's work or just looking for a fun and inspiring conversation, this episode is not to be missed!

Allyson's Links

In this solo episode, Kierstin is tackling the age-old question: is sugar in fruit good or bad for you? 

We'll discuss the difference between natural and added sugars, how fruit sugars affect your body, and how much sugar petite women should be eating while busting some common myths and revealing expert insights along the way. 

So whether you're a fruit lover or skeptic, tune in for a fun and informative discussion about the sweet stuff in your favorite produce!

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In this week's episode, we're focusing on an area that many women (including us!) overlook in their workout routine: the chest, wrists, and forearms.

These muscles play a role in daily activities like carrying groceries and are essential for balanced upper body strength but as women, 

But which exercises are the most effective? Join us as we explore the best chest exercises for women, from beginner-friendly options to short-girl-friendly moves. 

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Are you looking for an easy and effective way to improve your eating habits and reach your health goals? Then this episode is for you! 

In this week's episode, we explore the surprising benefits of keeping a photo journal of what you eat. From increased awareness and better portion control to identifying food allergies and tracking progress, we cover it all. 

Join us as we delve into the science behind why visual food journals are so effective and hear about real-life stories. Whether you're just starting out on your health journey or looking to take your nutrition to the next level, you won't want to miss this eye-opening episode. 

So open your camera and let's get started!

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Pssssstttt! Not all glute exercises require you to squeeze your cheeks at the top. In fact, in some circumstances, it could be the reason for that nasty low back pain. Find out which exercises require a good booty squeezing and which exercises the extra contraction is just not necessary.

Ready for another shocker? #HipDips are totally 100% natural and normal. Let's break into the science behind what are they, why they occur, and how to embrace them. 

Oh and one more thing... Let me tell you about this new thing I learned! Ready? Let's 5-4-3-2-1 this shhhh

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Continuing on with the series...

Kier & Jess are talking about how to get that Dorito body, that snatched waist, that "I'm a badass b*tch" vibe... aka developing a strong and sexy back!

Strengthening your back can have many advantages from creating that hourglass shape to improving posture to preventing back pain and so much more. 

We're breaking it all down so that you can build it on up!

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...It's not what you think! Listen to the episode to get the full scoop!

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Want to know the key to having nice arms? .... having well-rounded shoulders!

The delts (aka shoulders), for many, can be a stubborn muscle to activate and to develop but luckily, as petite women, we have some advantages! Talk about #shortgirlperks !

We’re here to help you build a solid foundation for strong shoulders with a better understanding of shoulder anatomy and our favorite exercises for growing shoulder boulders!

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It's almost 2023, do you have a plan for your nutrition yet? 

Tune in to learn how me and my petite clients are crushing goals and taking names this new year!

Previous Episodes Mentioned:

“The petite section is our main collection”

After a post about leaving her job that went viral on LinkedIn, Laura went all in to fill in a gap within the fashion industry: the lack of options for petite 30-something year olds. 

Having no experience at all, this ambitious petite took a huge leap of faith and now, 18 months later and 5 collections in, she's found her stride and is helping small women be proud to be petite with limited edition pieces. 

This smart, fun, witty brand with unique pieces designed for such a small niche is called The Shortlist

The Shortlist Links👇🏼

Now that we've given you the breakdown on core musculature, it's time to build them up with the best exercises for a strong & sexy midsection! 

In this episode, we're talking about our favorite core and abdominal exercises but we know a lot of you are visual learners so here are some great YouTube videos with the best cues for performing each exercise correctly:

Did you know building a strong core is about more than just well-sculpted abs?⁣⁣

There's a whole lot more going on between your diaphragm and your pelvic floor that deserves more than just surface-level credit.

In this episode, we're breaking it all down so that you can build it up! 

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Hey shortie!

Step up your nutrition game with these petite hacks!

Let me guess...

If there was a simple straight-forward strategy for you to enjoy ALL the FUN foods without feeling like you've ruined your progress...would you finally feel confident to actually eat mindfully?


Well, I have good news, sweet-pea...


These 8 Holiday Hacks will help you prevent unnecessary fat gain this holiday season!

Wanna learn how to build a well-rounded booty?!

Coach Kier & Jess discuss their favorite exercises for developing and strengthening the glutes. 

What other muscle groups do you want us to discuss? Message us on the gram👇🏼

Woke up feeling under the weather?

Wondering if you should still workout?

...Is it okay to eat that grilled cheese & tomato soup?

In this solo episode, I talk about my 3 pro tips for eating & exercising when you're sick.

Some of us have curves, some of us have muscles, some of us have a thigh gap...

But there's if there's ONE thing we all have in common it's that we all have feelings.

In this episode, Kier & Jess talk about their own experiences with both fit- and fat- shaming and how they are both as hurtful. 

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“Exclusion is so last season”

Britney Wittes started modeling and acting at 10 years old. As she got older (but not taller), she started to notice the amount of jobs she was offered was slowly diminishing — simply because she didn't meet the 5'7" height requirement for most of the modeling opportunities.

Now, she stands proud at 5'3" and is making big waves in the modeling and fashion industry! She founded a community where petite models can feel seen, heard, and empowered to reach their full potential. Why Not Petites offers valuable resources for models and aspiring models, to learn, flourish, and slay the camera! 

Learn more about Why Not Petites 👇🏼 

After watching a documentary on the food industry, Jessica Uthie (5'0"), did what most people do; she went plant-based - specifically ovo-vegetarian. 

For 7 years, she gracefully lived that way of life that met her beliefs and needs while absolutely crushing her bodybuilding competitions. But such is life, things eventually changed. Then changed again. And now, she happily lives in that grey area she's plant-based AND eats meat. How? You bet we'll get into it here!

In this episode she'll tell you why she went vegetarian (and later vegan), where she gets her protein from, what happened when she re-introduced meat, how to deal with negative comments from family about her eating habits,  why it's important to do your research, and how to eat plant-based in a way that fits your own needs and wants. 

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Being petite, it’s extremely hard to find nice clothing that fits our body shape. After pregnancy, Stephanie Green (5'0")  had to buy the next sizes up in tights and tops. With that came extra unwanted hem lengths. This prompted a search for petite Activewear but unfortunately, she found zip - zero - zilch! In efforts to solve her own short girl struggle, this petite queen went above and beyond to provide other petite women with high quality leggings (with pockets!) and activewear pieces they can be comfy in anywhere! Two years later, she's slaying the game and getting ready to release her 3rd launch of petite activewear!

"Petites come in all shapes and sizes… we are just under 5’4."

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Many people get into bodybuilding because they are in awe the end result. 

They see the chiseled muscles, the sparkly suits, and the trophies.

But what they don’t see is what’s happening beneath the surface or what happens after the competition is over.

And unfortunately, in most cases, athletes don't see the truth until removed from the sport.

That's how it was for both Kierstin (former bikini & figure competitor) and Jessica (former women's physique competitor).

In this episode, the Funsized "duo" share their personal stories and opinions about

Hear the highs, lows, and everything in between of being (and un-being) a female bodybuilding competitor!

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My Hypothalamic Amenorrhea Recovery journey has rocked my world and I never want to forget the lessons I've learned. That's why I'm celebrating my 3 year anniversary with a podcast to explain what it is, why it happened to me, how I recovered, and what I'm up to now.

PSA: After years of wondering what was wrong with me and countless doctors not having answers either, I finally learned about HA by listening to a podcast. I never resonated with anything so hard in my life. I just hope that my story can inspire someone else to believe in themselves when they think all hope is lost.

Previous Funsized episodes regarding my HA recovery journey: 12, 29, 38, 48, 61, 65 & 86

With grocery prices being up an average of 12% from just last year, even just a little savings offour food budget can go a long way!

Here are 10 easy ways you can spend less at the grocery store!

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Is it possible become obsessive with counting macros?

Absolutely. Anything in this world can be used and abused to extreme measures. But only if we let them have power over us. 

On this episode, Kier and Jess share their past experiences with macros, why they started counting, and how macros led them to the balanced, mindful, fearless, and healthy eating patterns they have today. 

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Record breaking temperatures got you feeling resistance to cooking and/or losing your appetite??

Girl, I feel it too. 

Here are some easy [healthy] meals and snacks that don’t require much cooking that are still nutritious and will help you make progress on your fitness goals!

Meet Jessica, your new (and first ever) Funsized Associate Coach! 

Tune into the episode to learn more about Jess, her new role at Funsized, and what you can expect from us — 2 spicy athletic petites — moving forward!

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Previous Episodes with Jess...

Before working with me, Katie (5’1”), worked out regularly at Orange Theory and other group fitness classes but just had a hard time seeing results but knew nutrition was the missing link to her success.

With my help, she’s gone from a HIIT class junkie to a total buff babe slaying the weights with absolutely no additional cardio (other than walking.) She’s also gone from a size 4 to a size 0 and feels like a total badass with her new-found back muscles. 

But most importantly, she has more energy throughout her day, is more confident and independent in the gym and feels she has integrated long-lasting healthy habits into her lifestyle WITH EASE.

Tune into the episode to learn more about Katie and how she utilized my 1:1 coaching program to achieve amazing results!

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"Clothes won't change the world, the petite women who wear them will" - Sara Ponce, 4'11", Founder and CEO of Pretty & Petite Online Clothing Store

Sara's frustration over the lack of *trendy* clothes for petite women led to a grand idea; creating her own brand with clothes that are fun & trendy and allow short women to express themselves through fashion.

Three years later, her brand is slaying the petite community as she's constantly selling out on several best-selling items — like the oh so buttery soft yoga flare pants (trust us, you need these in your life).

But such success rarely comes without a bit of a rollercoaster ride. In this episode, Sara gets real vulnerable as she shares some of her biggest mistakes and struggles as well as how she's pushed through to overcome them so that she can continue to provide short queens with a plethora of options designed just for our delightfully compact bodies.

Pretty & Petite celebrates all women 5'4" & under because being short is totally normal, healthy, and beautiful. 

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Nobody should to be married to counting macros for the rest of their lives. Instead, it's a tool to be used to bring awareness about food and how it affects your body on a scientific level. 

So once you reach a point where counting macros has served it's purpose and you're pretty dang confident in your ability to choose appropriate foods...What's next?

Answer: it's time to take the "training wheels" off and give this Intuitive Eating thing a go.

The thing about Intuitive Eating is that it's not a "diet" and there are no "rules" which means that everyone's Intuitive Eating experience, is going to look different.

So in this episode, I'm sharing my personal experience of transition into an Intuitive Eating based approach. Tune in to learn more!

P.S. Listen to the end to find out if you're the winner of the Funsized Tank Top giveaway!  

While a pair of shoes can’t fix society’s problems with inclusivity, they can level out the playing field and give us the confidence boost we need to remind ourselves (and everyone else) that petite bitches are bad bitches too 😌

Problem is... there aren't a whole lot of options for petite women with petite feet! 

That's why Sasha, the founder of Malenki Shoes, is on a mission to make petite women feel empowered by providing a wide variety of styles  for any and every occasion!

With sizes ranging from kid's 12 to women's 6,  You'll never have to settle for 'baby' heels covered in cartoon characters from the kids section ever again because Malenki is the ultimate heel heaven for women with petite feet!

Tune into the episode to learn more about this badass pioneer of petite women’s shoes!

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Ready for a question & answer episode?

Tune in to hear the answers of these 5 amazing questions that members of our ever-growing petite community submitted on Instagram:

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Learn how to navigate you plate by following these 5 steps to properly plan, eat the fun foods, and stay on track at any restaurant!!

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You're about to hear from one of my #petite clients, Mariko (who likes to go by "Ko"), who had multi-dimensional success from my Funsized 1:1 Coaching Program. 

As a former collegiate athlete, Ko was extremely regimented in her exercise. The problem was...after years of trying every fad diet & cleanse under the sun, she felt so lost on how to actually eat right for her powerfully petite body. 

In just 2 weeks, she went from "MFP is too complicated" to "WOW, I GET to do this and am seeing tremendous success from it!"

Throughout her 16 week experience, her calories never went below 1600, she only did 10 minutes of "cool-down" cardio 3x per week, she went out to eat 1-2x per week AND she dropped 17lbs - Now THAT, my little friend, is the power of #consistency!

But besides the scale and seeing tremendous changes in her progress pictures, Ko made several perspective shifts that enabled her to be as successful as she was, she crushed PRs, she even went up several belts in Taekwondo, and she's made counting macros an essential part of her routine so that now (several weeks after her program ended) she's still using MFP because she genuinely enjoys using it as a tool to keep her feeling structured and productive!

Tune into today's episode to hear her story directly from Ko!

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Just because you’re short doesn’t mean you can’t do BIG things!

At 5 feet tall, I never thought I could be a model, simply because of my size — But who says you have to be tall to reach your wildest dreams?

When I was offered a modeling opportunity, I took the chance and it has changed the entire trajectory of my life.

To me, modeling is about so much more than just looking pretty in pictures. It's about being seen, heard and respected. It's about feeling empowered and it's about learning - about myself, about the industry, and about who I want to be.⁣

Whether you want to try modeling — or something else you've always wanted to do — Life is too short not to take your chances. You never know where you'll end up as a result taking that chance!

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Every so often, I'll open my inbox to a question like “so how much cardio should I be doing alongside these Funsized workouts?” 

And, like anything else in the fitness and nutrition realm the answer to that is.... IT DEPENDS!

In this solo episode, I give you the low-down on cardio and to teach you how you can formulate your own cardio plan to accompany whatever your goal might be. From choosing the correct cardio form/modality to cardio frequency, duration, and intensity to cardio progressions - I'm covering the full distance!

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Now that traveling restrictions have lifted... it's time to book those trips, pack your bags, and get ready to have some FUN!

But wait! Don't forget to pack the [healthy] snacks!

In this solo episode, I'm sharing my top 4 tips for eating healthy while traveling AND I'm sharing my most recent real-life examples of how I plan ahead, what snacks to pack and how to adjust on the fly when travel plans don't go according to plan. 

Links mentioned:

"If you're having trouble changing your habits, the problem isn't you. The problem is your system." 

"Too often, we convince ourselves that massive success requires massive action."

When in reality, "changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them."

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If you've ever felt yourself becoming little over-obsessive with weighing or tracking your food... this episode is for you!

As someone who has overcome a nearly OCD complex around counting macros, I'm here to tell you how to ditch the "all-or-nothing" mindset and swipe left on perfectionism. 

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Hey everyone! I'd like you to meet my 20yo Aussie Engineering student who completed my 16-week Funsized 1:1 program!! 

Jess started working with me at the end of her 2nd semester (literally during finals week) to get in control of her health & wellbeing during the Australian summer so that she could roll into her next semester with more confidence in her abilities to choose the right foods in the right portion sizes for her 5'2" body  while still having fun doing the things she loves (such as rock climbing & hiking) and soaking up university life. Basically, she was looking for that #balance .

Aside from dropping a whole dress size, Jess achieved several more incredible non-scale victories that she never would have imagined! For example, a better relationship with her body image and fully accepting that it's something that will always require effort and TLC - just like ANY relationship (at her ripe young at of 20, that's a HUGE accomplishment that I wish I would have learned at that time of my life). Other non-victories include more confidence in the gym, re-gaining her natural cycle, and becoming a positive healthy influence on her family.

Tune into the episode to hear directly from Jess what her experience in my 1:1 program was like, more about her accomplishments and success AND her BRILLIANT strategy for "journalling" to consistently strengthen her body image!

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**Not and AD or paid promotion**

Been there, felt that! 

In my efforts to nail down those trigger foods, I took an at-home Food Sensitivity test(1) from Everlywell to help me determine which foods are ideal candidates to remove in a temporary elimination diet(2) and add-back challenge(3).

Well, I completed all 3 steps in just 5 weeks...and I am SHOCKED by the results! 

Listen in to learn more about my results & EverlyWell Food Sensitivity testing. 

Struggling to meet your macros? Finding your nightly leftover impossible to reach? Or do you go over your target every. dang. time. no matter how hard you try?

Ugh, girl. I get it. Tracking macros can be frustrating BUT it's not impossible to hit your numbers. In fact, counting macros isn't just a science...it's an art!

But don't worry, I've got a few helpful tips that will help make this whole macro-counting thing a hell-uv-a-lot less complicated for you!

Tune into today's solo episode to learn about my 5 mini tips to meet your macros (and a few extra bonus tricks too!)

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Ten years ago talking about your digestion was a big no-no but now, gut health is a huge trending topic and healthy probiotic-rich products can be found almost anywhere — even on tap at your local brewery?! It seems like everyone just discovered how important this 25ft organ is to our overall health but there's still so much we DON'T know. What we do know is that your gut health matters A LOT. Even if your digestion seems to be running smoothly, everyone can benefit from giving your gut a little TLC.  In today's episode, I interview Amanda Sauceda (known as @guthealth.nutritionist), who classifies herself as “a pizza loving registered dietitian that specializes in gut health." She created The Mind-Gut Approach which combines science and strategy to holistically improve your gut health.  Topics include: how gut health is more than *just* digestion why we should pay attention to our gut  signs of poor gut health some foods that can improve gut health supplements that can assist you  how to manage bloat how food affects mood (and she has a free resource for you) and so much more! 

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Struggling to lose body fat as a petite woman?

Have a gut feeling your metabolism is slow?

Wondering why your smart watch shows so few calories burned?

You're not alone, shorty!

There's a reason why it's been so dang hard for you all this time.

Hint, Hint: it has to do with your height.

But here's the good news... It’s not that we have to eat less and exercise more, it’s that we have to eat and exercise SMARTER, in a way that aligns with our unique physiology!

To celebrate my 100th episode, I here to help you understand what makes losing body fat so difficult for petite women and how we can basically HACK the system!

Links👇

Are you using your skills and your personality traits to do what you love? Do you feel anxiety or insomnia when your strategy or process is not lining up with WHO you truly are as a person?

In today's episode, it's getting REAL personal and vulnerable as I share details of my most recent burn out, how I realized which parts of my life are feeling out of alignment, and what makes the most sense for me to feel happy and energized moving forward.

Thankfully, no tears were shed...but I did drop quite a few F-bombs (Listener discretion is advised).

This episode is a random conglomeration of things but mostly a bunch of personal stories!

Topics Include:

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If you’re taking the time to log your foods and track your intake, you might as well be as accurate as you possible can! 

The best way to do that? Use a food scale.

In this episode I share my tips & tricks for using a food scale and why it's the less mess & more accurate WEIGH to measure!

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If you’ve ever wondered why certain exercises feel awkward for you, shorty…

It has EVERYTHING to do with limb length. 

As women under 5’3”, the distance between our knees and ankles is shorter than everyone else. Those few inches can really make all the difference on certain exercises.

In this episode I break down the top 6 exercise hacks you NEED to know as a petite woman!

Confused by fitness lingo? Not sure what it all really means?

I'm breaking it all down -- short girl edition, of course!

Here's a few topics we cover:

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Progress pictures can be a FANTASTIC tool for monitoring your progress during a transformation phase but just like ANYTHING in the fitness industry, they have their pros and cons.

In this episode I'm discussing:

Guess who has lost 18 pounds, got her period back AND is no longer afraid of eating carbs?!

It's my 5'1" client, Rebecca!

Tune into the episode to learn how she went from Keto to carb SMART while kicking off 20 inches during my 16 week program!

Be sure to check out her progress pics on my Instagram or my website & find more information about my coaching program too!

Let me guess...

If there was a simple straight-forward strategy for you to enjoy ALL the FUN foods without feeling like you've ruined your progress...would you finally feel confident to actually eat mindfully?


Well, I have good news, sweet-pea...


These 8 Holiday Hacks will help you prevent unnecessary fat gain this holiday season!

On September 5th, I celebrated 2 years of being recovered from Hypothalamic Amenorrhea!

Instead of period talk or the "All-In" process, I use this episode to reflect on my experience.

Do I feel like I did the "right" thing? 

Was my process effective? 

Did it help my business? 

Tune in to find out!

If you want to learn more about my HA journey, Listen to episodes 12, 29, 38, 48, 61, & 65

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Wouldn't it feel nice to know --for certain--that all the time and energy you put into living a healthier lifestyle...

...ACTUALLY aligns well with and feels good to YOU?

Introducing... Your SHORTcut to understanding your petite body...

THE FUNSIZED FORMULA!

My new course for petite women to ditch the mainstream methods & discover how to eat, train, and think like a lean petite machine!

Listen to the episode to get the details!

Enroll now for Under $53: 

Ever wonder why you feel super sore 1-2 days after a modest workout?

Or better yet... have you ever wondered why you DIDN'T feel sore after a tough workout?!

Truth is... muscle soreness doesn't tell you whether or not your workout was good or bad. It actually is an indicator of a few other things!

Tune into this episode to learn what your muscle soreness means, when & why it happens, what you should do about it, and how to use muscle soreness as a gage so that you can maximize your muscle-building workouts!

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Guest: Sydnee Weinberg is a 5' 1.5" (ya'll know how important that half is!) is an all around FIERCE AF badass nutrition coach for women to ditch diet culture and start LIVING.

On this episode, we dive into the depths of Sydnee's fitness journey and cover topics such as Hyperthyroidism, our experiences with multiple fad diets, overcoming our fear of eating higher calories, and helping other women learn how to use flexible dieting to live a healthy lifestyle they ACTUALLY enjoy, and SO MUCH more!

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Jordyn Rush is "just a gal trying to make the internet a little brighter" - according to her Instagram bio.

Standing at a solid 4'10", sharing rainbow-licious content, and spreading positivity, she embodies the true meaning of FUNSIZED!

On this episode, we dive into her life as a petite, where her love for color stemmed from, what she shares on social media, how to support and keep getting valuable tips & tricks from your favorite influencers, and styling tips for petite women!

You won't want to miss this episode because she is probably one of the most vibrant, enthusiastic, optimistic people you'll ever meet!

Who would have thought that something like going to the gym, building muscle, and looking stronger — which embodies a masculine energy — could help someone actually find their femininity!?  

Tune into today's episode to learn how I developed my personal style!

What's YOUR personal style personal story?! DM me on the gram

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Hey, I'm back & ready to fill you in on how I'm feeling after the first month of my "Mini" Cut!

You may be wondering why eating the *right* number of calories & macros is so important for women under 5'3"

The answer is: Because smaller figures do not possess a very large margin of error!

Once you embrace the numbers and understand their importance in weight loss, you will, for the first time,  understand why your prior weight loss attempts did not succeed (or only worked for a short period of time) and finally understand what it takes to achieve the results you're looking for.

*Please note that the numbers I use in this episode are merely examples. There are metabolic differences in women even of the same height, weight & age so just take this with a grain of salt.*

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If you listen to this podcast you’re probably under 5’3” and you’ve probably been told that you’re petite... But what does petite actually mean?

Does it refer to height? build? size? 

...Can you be curvy and petite at the same time?!

YOU BET CHA!

My girl, Tasha Harris, from CharrishEleven, and I are here to tell you what being petite & funsized means to us!

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While there are many things that play a role in determining the speed of your metabolism... one of them is height. 

That's because the more lean mass you have, the faster your metabolism works. 

Taller people have more lean mass simply because of their height. 

The more lean mass you have, the higher your BMR will be, and the more you can eat. 

So that means the smaller the body, the smaller the organs, the less energy the body needs, and the slower the metabolism. 

Can somebody say "Short girl problems"?! 

The good news is... there are things you can actually do about it.  

I'm here to help you discover the reason why it's been SO hard for you to see progress following the standard programs all these years and what you can do to work with your short stature instead of against it! 

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Ever feel like you've got TOO many things going on that you don't even bother getting dressed?

...You're running so many roles (wife, mother, teacher, caretaker, etc...), that you just don't have time to take care of yourself?

...You miss the days when you'd dress up & feel like a million bucks?!

I think we've ALL fell into the rut a time or two - and it's O-K!

But it's amazing what magic can come out of you when you take the initiate to get dressed again - put makeup on again - workout again - whatever it may be - that makes YOU feel good.

Because when you feel good, you look good, and you ultimately DO good.

This episode's guest, Latashia Williams (who goes by Chloe Debre on Instagram & Youtube), is a wife, a mother, an engineer, an influencer who loves to wear things that brings her joy and inspire women over 40 to dress in a way that makes them feel GOOD.

How does it feel when someone suggests a styling tip to make you appear "taller" or longer"?

Have you ever stopped to think about WHY this seems to be the norm of every single style recommendation?

Truth is, I didn’t.

That's was until Stephania (Guest) served this question to petite influencers like Tracy (Guest) and myself in our monthly Petite Talks.

And what we’ve all come to realize is that petiteness isn’t a flaw that we need to "fix" by appearing taller.

Tune in to the episode to learn how 3 petite influencers encourage women to embrace their petite frame by dressing or posing in a way that makes them feel confident and sexy and beautiful at any height!

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Wanna know the one thing all my clients have in common (besides being under 5'3")?? 

They want to feel better. 

What that means exactly is different for each girl. But I think that we can all agree that it means having a positive body image. We all want to feel comfortable with the way we look.

In this solo episode, I dive into 3 things you can do TODAY that have helped me accept my body for all that it does and all that it is. 

Just two 5-foot-nothing personal trainers talking about their experiences with extreme dieting for bikini competitions and using reverse dieting to restore their metabolisms and relationship with food. 

Ever feel like you're walking around with a constant rain cloud over head?

Things suck and you can't see to see the light?

Listen, girl, we have the power to disarm the Debbie Downer — whether that be ditching that toxic person or calming the negativity down within us.

In this episode I talk about my own personal experiences and how I shifted into a more Positive Penny so that you can live a little happier by giving these practice a whirl!

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Whether you’re just getting started with weight lifting, recently getting back into it, OR you’ve been lifting for years, at some point, you've probably wondered "how much is enough for me to lift — without hurting myself — especially as a petite girl!?" 

When it comes to finding the right weight to use, it’s kind of like a Goldilocks situation. You don’t want it too heavy, you don’t want it too light, you want it just right!!!

Tune into the episode to learn what to focus on when you first start lifting, how to safely increase the weight, and what to do when your rate of strength gains start to slow.

Tired of spending money on alterations or wearing clothing that's too long? 

We thought so. Vanessa Youshaei is here to help.  

Like most businesses, Petite Ave was born out of a desire to solve a personal challenge. Standing at 5’0’’, Petite Ave’s founder, Vanessa, always had trouble finding fashionable clothing that fit. This caused her to spend a lot of time and money looking for stylish clothing that worked for her height. UGH! 

After talking with hundreds of women under 5'5'', she decided to launch a styling service that helps petite women find exactly what they need - whether it's a pair of jeans or a dress to a friend's wedding. 

After receiving my second shipment of clothing that fit me like a glove, I just HAD to share this goldmine find with all of you who share these same #shortgirlproblems ! 

Check out Petite Ave on Instagram @petite.ave  

Just a short update about my training, diet, and body after being fully recovered from Hypothalamic Amenorrhea for 16 months.

***FYI: This is not a recommendation to anyone recovering or recovered from HA - this is simply my story***

If there’s anything you take away from this episode is that your setback isn’t your forever. These things happen to teach us something important and I think it’s really important to reflect on why this thing happened to you in the first place because once you figure it out, it’s easier to find a different approach that works for you.

Special thank you to all of you who supported me throughout this ever-evolving journey! Love you!

 Does your workout regime (if you even have one right now) feel stale? 

It seems like the world is in one giant workout rut (Thank you, Corona. Really gotta hand it to you for ROYALLY f*n this one up.) 

Maybe you’re just waiting for your gym to open back up to get serious... but you’re beyond tired of feeling sluggish, lousy, and like downright dogsh*t now… 

Maybe you’ve even had a good streak at home for a little while... but you’re at the point where you’re totally uninspired by the same old repetitive workouts... 

But maybe…. Just maybe…. One of these 10 ways to bust out of your workout rut might help... 

Are you missing your period? Are you eating enough to be fertile?

On today’s show I’m joined by Registered Dietitian, Lindsey Lusson, who successfully conceived after not having a period for 13 YEARS and now she helps other women achieve food freedom to regain their period and become fertile. We talk about our different experiences with Hypothalamic Amenorrhea and how we both successfully recovered and what to do if you feel like you need to develop a better relationship food so that your body is healthy & happy!

Amanda Bassett, 5'0", 35 yo lost 46 pounds & 46 inches in 6 months! Listen to this episode to hear how she did it, what kept her motivated, and what she did when sh*t got tough. 

Key takeaways from Amanda: "Today is the tomorrow you wished yesterday would be." & "Don't get married to cute clothes on your weight loss journey."

The stress of keeping up with fitness through the holidays is REAL and the anxiety over all the food is no joke. 

So if you’re wondering how to avoid getting fat yet still live your life, you’re in the right place. [I’m ALL about eating the stuffing, the wine and the pumpkin pie!]

In this episode I talk about all topics surrounding thanksgiving like exercise, intermittent fasting, portion control, including alcohol & dessert, and how to get back on track after the massacre!

Whatever happens on Thursday, I want you to know that regardless how much you eat or drink, you are not a failure. It's just one day, babe. You got this!

Woke up feeling under the weather? 

Wondering if you should still workout? 

Is it okay to eat that grilled cheese & tomato soup?

In this solo episode, I talk about my 3 pro tips for eating & exercising when you're sick. 

We all have this fear of 'giving up food' when starting a health/fitness program. ⁠ ⁠ 

Couple that with being a short girl... UGH! it just sounds like hell on earth.⁠ #shortgirlproblems⁠ 

But it doesn't have to be like that. ⁠ ⁠ 

This 4'5" cutie, was able to lose 6 pounds & her quartan-tummy by eating balanced meals and filling her plate with foods she actually enjoyed eating! ⁠ ⁠ 

Just hear it for yourself.... ⁠ 

"The key to progress, while effective, is extremely boring. ⁠It is, simply, consistency.⁠"

The process of losing weight can feel pretty far from fun sometimes. In this episode I give you 6 ways to make getting fit more FUN!

This 5'3" client has been working with me for 1 whole year!

When she first started working with me she told me she wanted to GO SLOW and she was fine with results taking a little longer if that meant she wouldn't feel restricted*. 

As always in my 1:1 program, I respected her wishes by customizing her programming to her needs and goals. We kept her total calories above 1750 and I'm sure she could attest that most weeks she didn't see look or feel much different BUT her 1 year transformation photo is P-R-O-O-F that it all adds up over time!!

In this episode she talks about

Celebrating episode 50 with a Question & Answer episode! 

Questions of the day:

Listen to get the answers!

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Sometimes, you don't feel 100% motivated or creative or what-ever else it is you feel you need to be. And sometimes, you just need to take a break to recharge.

Recently, I have been feeling some resistance and a lack of motivation so I took a short break to get re-aligned to my goal. 

In this episode, I basically vent about how I'm feeling, what I've done to recharge, and how I will continue to reflect to get out of my rut.