Excelerate Your Life

Mallory Marks

Just your average, no six-pack, non-influencer chick here to make health and fitness simple again! Heck… let's just make LIFE simple again! My name is Mallory Marks and I am the founder of Excelerate Athletics, an online fitness coaching team that helps women unlearn diet culture crap and re-learn the truth about sustainable health and fitness. With this podcast, I want to help you do that too plus EXCELERate your life, in all areas. Through solo and guest episodes, we'll break down the basics of health, fitness, and nutrition, chat about all the sh*t we as women go through in life that no one wants to talk about, and have lots of laughs in between. My goal is for you to walk away every week feeling like everything in life is just a little less complicated, and we're all just out here doing our best. New episodes drop every Thursday, see ya there!!

  1. 5d ago

    Stop Trying to Lose 5 Pounds. Build Muscle Instead w/ Emma Deery | Ep. 143

    Most women think the answer to changing their body is losing 5–10 pounds. But what if the thing standing between you and the physique you actually want isn't more weight loss… it's more muscle? In this episode, I'm sitting down with EA client Emma, who came into coaching already doing so many things right. She was lifting consistently, eating well, and living a healthy lifestyle. She wasn't looking to lose a significant amount of weight—she simply wanted to take her results to the next level. Here's the surprising part: we never put Emma into a fat-loss phase. Instead, we focused on building muscle through strength training, progressive overload, and eating more food. The result? Dramatically improved body composition, stronger lifts, noticeably fuller glutes, and the best gym progress she's seen in years—all without chasing a lower number on the scale. If you've been stuck thinking you just need to lose a few more pounds to finally look toned, this conversation may completely change the way you think about fitness. In this episode, we cover: Why building muscle often changes your physique more than losing weight The difference between weight loss and body recomposition Why eating more can actually help you look leaner How strength training transforms your body over time The mindset shift that helped Emma achieve her best results yet How to know if you should build muscle before starting another fat-loss phase Whether you're already working out consistently or you're tired of cycling through diet after diet, this episode will help you understand what your body might actually need to see the changes you've been chasing. Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en

    Stop Trying to Lose 5 Pounds. Build Muscle Instead w/ Emma Deery | Ep. 143

  2. Jul 16

    6 Fat Loss Hot Takes After 6 Years of Coaching 1800+ Transformations Ep. 142

    After 6 years of coaching and helping over 1,800 women transform their bodies, my perspective on fat loss, building muscle, and creating a body you feel confident in has changed a lot. In this episode, I'm sharing 6 of my biggest fitness hot takes — the things I believe most women need to hear if they feel like they're "doing everything right" but still aren't seeing the results they want. We're talking about why eating less isn't always the answer, why more discipline isn't what most women are missing, the mistakes keeping women stuck despite working out consistently, and what actually creates a lean, strong, toned physique long term. If you're tired of chasing quick fixes and you want to finally understand how your body works, this episode is for you. Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en

    6 Fat Loss Hot Takes After 6 Years of Coaching 1800+ Transformations Ep. 142

  3. Jul 9

    Why You're Bloated (And How to Actually Fix It) | Ep. 141

    If you feel bloated after every meal, you're not alone—but the answer probably isn't cutting out another food. In this Fast Fit Facts episode, I'm breaking down the most common causes of bloating that I see in the women I coach. We'll talk about why chronic dieting, under-eating, overtraining, processed "high-protein" foods, artificial sweeteners, and even eating too quickly can all leave you feeling puffy and uncomfortable. The good news? Your gut usually isn't broken, and you probably don't need another elimination diet. Instead, I'll walk you through the foundational changes that can actually improve digestion and help you feel better. In this episode, you'll learn: Why under-eating can slow digestion and contribute to bloating How "high-protein everything" may be working against your gut The role artificial sweeteners and added fibers can play in digestive discomfort How stress and overtraining impact digestion Simple, practical ways to reduce bloating without cutting out more foods If you're tired of feeling bloated and wondering what's causing it, this episode will help you understand what your body is trying to tell you—and what to do about it. Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en

    Why You're Bloated (And How to Actually Fix It) | Ep. 141

  4. Jul 2

    Can You Enjoy the 4th of July and Still Lose Weight? | Ep. 140

    Can you enjoy the 4th of July, eat the foods you love, have a few drinks, and still lose weight? In this episode, I'm sharing a perspective that might surprise you. Instead of giving you another list of holiday food rules, we're talking about what actually determines your long-term results—and why one day of celebrating is probably not the thing holding you back. I recently returned from 11 days of travel that included two wedding weekends, restaurants every day, plenty of drinks, and very little routine... and I came home at the exact same weight I left at. That experience reinforced something I wish more women understood: It's not what you do on the 10 holidays each year that determines your results. It's what you do on the other 355 days. We'll cover: Why one holiday won't ruin your progress The biggest mistake people make after the 4th of July How all-or-nothing thinking keeps women stuck What actually matters before and after a holiday How to enjoy celebrations without guilt, restriction, or "starting over Monday" If you've ever felt anxious about holiday food, worried about gaining weight from one weekend, or felt like you have to choose between enjoying life and reaching your goals, this episode is for you. Ready to stop starting over and finally build a body and lifestyle that lasts? Apply for coaching: Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en

    Can You Enjoy the 4th of July and Still Lose Weight? | Ep. 140

  5. Jun 25

    Why Are My Maintenance Calories So Low? | Ep. 139

    Ever feel like you have to eat way less than everyone around you just to maintain your weight? Or like one weekend of eating out causes you to instantly gain weight? If so, you may be wondering: "Do I have a slow metabolism?" or "Why are my maintenance calories so low?" In this episode of Fast Fit Facts, we're breaking down the real reasons it feels like your body gains weight so easily—and why your metabolism may not be "broken" after all. You'll learn: • What maintenance calories actually are • How chronic dieting can lower your calorie burn over time • What metabolic adaptation is and why it happens • The role muscle mass plays in your metabolism • How low daily movement can impact calorie expenditure • Why years of restriction and "starting over Monday" may be keeping you stuck • Most importantly: how to increase your maintenance calories and build a healthier metabolism over time The truth is, if you feel like you have to eat very little just to maintain your weight, the answer isn't always eating less. Sometimes the solution is building a body that burns more. If you're tired of constantly dieting, struggling with weight fluctuations, or feeling like your metabolism is working against you, this episode is for you. Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en   Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application

    Why Are My Maintenance Calories So Low? | Ep. 139

  6. Jun 18

    Why I Dedicated My Life to Helping Women Lose Weight, Build Confidence & Heal Their Relationship with Food | Ep. 138

    In this week's episode, I'm sharing something a little more personal. People often ask why I'm so passionate about helping women with their health, nutrition, and fitness. Why I work the hours I do. Why I've dedicated my entire career to coaching women. And the truth is—it has nothing to do with money. When I first started in the fitness industry, I was working at OrangeTheory making close to minimum wage. I chose this path because I had lived both sides of the story. I know what it's like to obsess over food, constantly think about your body, check every mirror you walk past, and let your confidence dictate your social life, relationships, and opportunities. But I also know what it's like to come out on the other side—to build a healthy relationship with food, feel confident in your own skin, get strong, and stop letting your body control your life. In this episode, I share: • My personal journey with food, body image, and confidence • Why I believe nutrition education is one of the most important skills we can learn • The responsibility I feel to help women break generational cycles around dieting and body image • How small moments and conversations can shape future generations • Powerful client success stories that remind me why this work matters every day • Why health and fitness is about so much more than weight loss You'll hear stories from women who have completely transformed their lives—from losing over 150 pounds, to improving fertility and health markers, to gaining the freedom to participate in the activities they love again. If you've ever struggled with food, body image, confidence, or wondered whether making changes to your health is truly worth it, this episode is for you. Because the goal was never just weight loss. The goal was always freedom. Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application

    Why I Dedicated My Life to Helping Women Lose Weight, Build Confidence & Heal Their Relationship with Food | Ep. 138

  7. Jun 11

    She Didn't Just Lose Weight — She Got Her Life Back w/ Sara Konnecke | Ep. 137

    In today's episode, I'm sitting down with one of our long-term coaching clients who has completely transformed her life over the last year and a half — and not just physically. Yes, she's lost 20 pounds… but the real transformation has been her quality of life, habits, mindset, confidence, and overall health. When she first started coaching, she was struggling with chronic foot and nerve pain, emotional eating, unhealthy coping habits, heavy alcohol use, low energy, and feeling stuck in a cycle she couldn't break. She could barely stand through concerts, struggled to stay active, and honestly had every reason to believe "this is just who I am." Fast forward to now: She's averaging 10,000+ steps a day, strength training consistently, playing multiple softball games in 90-degree heat, kayaking for hours, walking amusement parks pain-free, running faster than ever, drinking less, managing stress in healthier ways, and completely changing the trajectory of her life. This episode is such an important conversation about: sustainable weight loss emotional eating habit change mindset shifts healing your relationship with food improving your quality of life breaking unhealthy coping cycles building healthy routines that actually last More than anything, it's about the moment when the pain of staying the same becomes greater than the pain of changing. If you've been feeling stuck, overwhelmed, or like you're too far gone to change… this episode is for you. If this episode resonated with you, make sure to share it on Instagram and tag me so I can connect with you 💙 Instagram:  https://www.instagram.com/malssfitnfoods/?hl=en And if you're ready to stop starting over and finally build sustainable habits, confidence, and a body/lifestyle you actually feel GOOD in, you can apply for coaching with my team below: Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application

    She Didn't Just Lose Weight — She Got Her Life Back w/ Sara Konnecke | Ep. 137

  8. Jun 4

    Fast Fit Facts: The Truth About Running & Body Recomposition | Ep. 136

    Do running and body recomposition goals work together… or are they competing against each other? In this Fast Fit Facts episode, we're diving into the truth about running, muscle building, fat loss, and body recomposition — and why so many women feel confused when they're running more than ever but still not seeing the "toned" physique they want. We cover: how running affects muscle growth and body composition why endurance training and muscle building can compete with each other the difference between training for performance vs training for physique goals why running burns calories BUT also increases fuel and recovery demands why many women struggle to lose fat while training for races or high mileage the importance of recovery, carbs, and eating enough as a runner whether you can successfully balance running and strength training how to know which fitness goal should take priority in your current season This episode is NOT anti-running. Running can be an incredible sport, stress reliever, and fitness outlet. But if your goal is body recomposition, muscle growth, or looking more athletic and toned, it's important to understand the adaptations your body is prioritizing based on your training. If you've ever wondered: "Can I run and still build muscle?" "Why am I running so much but not looking toned?" "Should I be in a calorie deficit while marathon training?" "Why do my running goals and physique goals feel at odds?" …this episode is for you. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/

    Fast Fit Facts: The Truth About Running & Body Recomposition | Ep. 136
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Ratings & Reviews

4
out of 5
4 Ratings

About

Just your average, no six-pack, non-influencer chick here to make health and fitness simple again! Heck… let's just make LIFE simple again! My name is Mallory Marks and I am the founder of Excelerate Athletics, an online fitness coaching team that helps women unlearn diet culture crap and re-learn the truth about sustainable health and fitness. With this podcast, I want to help you do that too plus EXCELERate your life, in all areas. Through solo and guest episodes, we'll break down the basics of health, fitness, and nutrition, chat about all the sh*t we as women go through in life that no one wants to talk about, and have lots of laughs in between. My goal is for you to walk away every week feeling like everything in life is just a little less complicated, and we're all just out here doing our best. New episodes drop every Thursday, see ya there!!

Information

  • Creator
    Mallory Marks
  • Years Active
    2023 - 2026
  • Episodes
    144
  • Rating
    Clean
  • Copyright
    © 2023
  • Show Website
    Excelerate Your Life

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