Filter Free Friday

Britany Williams

Filter Free Friday is a podcast by global fitness trainer Britany Williams, where she serves up unfiltered relatable advice and laughter to help you realize the distance between the life you want to live and the life you're currently living isn't nearly as big as you think. Join her every Friday as she dishes out tough love, funny banter and the go-getter motivation you didn't even know you needed.

  1. Jun 19

    Nutrition For Real Life Part 1: How to Lose Fat Without Ruining Your Metabolism

    If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you. In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight.  She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss. In this episode, we discuss:  What a calorie deficit actually is  The 4 ways your body burns calories  Why daily movement matters more than most people realize  Metabolic adaptation and why weight loss slows over time  Why bigger calorie deficits aren't always better  How keto, intermittent fasting, paleo, and other diets really work  The difference between weight loss and fat loss  Why preserving muscle is critical during a fat-loss phase  How strength training supports fat loss  The role of muscle in metabolism and long-term success  Fat loss during perimenopause and menopause  Why aggressive dieting often backfiresMentioned in the podcast: Free calorie calculatorSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    51 min

  2. Jun 5

    How to Know If You’re Gaining Muscle or Fat

    If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat? In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to. She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean.  Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!). This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale. Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    33 min

  3. May 22

    How to Build Muscle Without Lifting Heavier

    If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you. Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have. She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts. In this episode, we discuss:  What progressive overload actually means  Why muscle growth is about more than just lifting heavier  Mechanical tension explained simply  How to gain muscle with limited dumbbells  How to use reps, tempo, and sets to continue progressing  Why your workouts may no longer feel effective Resources mentioned in this episode: Get 20% off The Essential Dumbbell Exercise Tutorial Guide hereGet a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge  SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    42 min

  4. May 8

    Pregnancy Anxiety: How I Handle Fear, The Loss of Control, and Doing It Anyway in a High-Risk Pregnancy

    In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child. Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset. This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going. Previous Episodes Referenced In This Episode: June 2, 2023 Postpartum Part 1 - listen on Apple or SpotifyJune 9, 2023: Postpartum Part 2 - listen on Apple or SpotifySIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    52 min

  5. Apr 24

    Finally Pregnant: From Trying to Conceive to First Trimester to Pregnancy with a Toddler

    After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler.  To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, you can listen on Spotify here or on Apple Podcasts here. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    1h 9m

  6. Apr 10

    The Standard You're Chasing is Why You Feel Stuck (And It's Why I'm Back to Personal Training)

    If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back. In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressing how she's fought perfectionism and unrealistic expectations in the past and how she's handling this new venture in a new (healthier) way. We'll discuss: Shifting mindset to make consistency feel easierBuilding routines that work for YOU long-termBreaking out of the all-or-nothing cycleLetting go of unrealistic standards that don't fit your lifeAnd yes she discusses the ins and outs of her virtual personal training! If you'd like to apply to work with Britany 1:1 you can do so here: https://www.britanywilliams.com/coaching  SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    38 min

  7. Mar 27

    How To Get Better Results From Workout Apps (And What Most People Get Wrong)

    Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make. Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts inside an app. She shares the biggest mistakes people make when using workout apps and how to approach them more strategically so your workouts actually move you toward your goals.  If you’ve ever wondered why your fitness app workouts feel random or your progress has stalled, this episode will help you rethink how to use these tools more effectively. We discuss: The biggest mistake people make when following home workout programsThe difference between structured training and random workoutsHow to use workout apps more strategically for strength and fitness progressWhy consistency and programming matter more than workout varietyGet your 7 day free trial of the Sweat App here SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    43 min

  8. Mar 13

    The Hidden Cost of Doing It All: Burnout, Injury, and the Productivity Trap

    Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.” Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more or pushing harder will produce better results, but the opposite is often true.  If your workouts feel harder than they used to or your routine isn’t producing results anymore, this episode will help you rethink how to approach training, rest, and consistency. Also.... Harry Styles and Heated Rivalry, because, well duh... SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8

    40 min
See All (149)

5
out of 5
40 Ratings

About

Filter Free Friday is a podcast by global fitness trainer Britany Williams, where she serves up unfiltered relatable advice and laughter to help you realize the distance between the life you want to live and the life you're currently living isn't nearly as big as you think. Join her every Friday as she dishes out tough love, funny banter and the go-getter motivation you didn't even know you needed.

Information

  • Creator
    Britany Williams
  • Years Active
    2022 - 2026
  • Episodes
    149
  • Rating
    Explicit
  • Copyright
    © 2026 Filter Free Friday
  • Show Website
    Filter Free Friday

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