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. Fitness Trends That Work and What's a Waste of Time & Money | Ep. 127

    6D AGO

    Fitness Trends That Work and What's a Waste of Time & Money | Ep. 127

    Most of the fitness industry is LOUD. Every week there's a new trend, a new tool, a new "this will finally fix everything" solution… And most of it? Either overhyped… or completely missing the point. So in this episode, we're breaking it all down: What's actually worth your time What's a waste And what falls somewhere in between We're talking through things like: – vibration plates – red light therapy masks – pre-workout – hitting 10k steps – intermittent fasting – GLP-1s – sauna and cold plunge And instead of just giving hot takes, I'm walking you through: what people think these do what they actually do and whether they truly help if your goal is to look toned or be healthy  Because that's the filter most people are missing. Not "is this trending?" Not "does this sound good?" But: 👉 does this actually help me build muscle and lose fat in a sustainable way? If you feel like you've been doing all the things… but your results don't match your effort, this episode is going to help you clean it up and focus on what actually matters.

    35 min
  2. The Phases of Body Recomposition: A Client Case Study | Ep. 126

    MAR 26

    The Phases of Body Recomposition: A Client Case Study | Ep. 126

    If you feel like you've been doing everything right — eating clean, working out, trying to stay consistent — and still not seeing the fat loss you want… this episode is going to hit. Because today, we're walking through a real client case study of what body recomposition actually looks like when you do it the right way. Bre has been working with us for just over a year, and instead of jumping straight into a calorie deficit, she spent her first six months in a build phase — eating more, improving her relationship with food, and getting stronger. Now? She's in a fat loss phase that's actually working. And here's the kicker: eating more is what helped her lose fat. In this episode, I'm joined by both Bre and her coach, Gill, so you're getting the full picture: – what Bre was struggling with before coaching – why we didn't start with fat loss – how eating more reduced binge eating and improved her mindset – what changed going into her cut phase – and why this approach is so much more sustainable than constantly dieting If you've ever felt stuck in a cycle of trying to eat less, start over, and never quite get the results you want… this is exactly the perspective shift you need. Because sometimes the fastest way to lose fat… is to stop trying to lose fat (for a little while). If you're tired of guessing whether you should be eating more or less — this is exactly what we help with inside coaching. Apply through the link in the show notes, and we'll map out your next phase together. https://go.excelerateathletics.com/fitness-coaching-application

    42 min
  3. Fast Fit Facts: Micronutrients 101 — Why Vitamins & Minerals Matter for Body Composition | Ep. 125

    MAR 19

    Fast Fit Facts: Micronutrients 101 — Why Vitamins & Minerals Matter for Body Composition | Ep. 125

    In this Fast Fit Facts episode, we're breaking down micronutrients 101 — what they are, why they matter, and how they impact your results even if you're already tracking macros. Most people in the fitness space focus on calories, protein, carbs, and fats, but micronutrients — vitamins and minerals — play a critical role in the systems that allow your body to perform, recover, and function optimally. From energy production and muscle contraction to hormone regulation and metabolism, these nutrients help support the processes that drive body composition and overall health. In this episode, we cover: • The difference between macronutrients vs micronutrients • What vitamins and minerals actually do in the body • Why micronutrients matter for energy, recovery, and hormone health • How micronutrients support metabolism and body composition • Whether you can still be missing key nutrients even if you're hitting your macros If you've ever wondered whether food quality matters when you're tracking macros, this episode will help you understand how micronutrients fit into the bigger picture of nutrition and performance. If you're tired of guessing with your nutrition and training and want a clear plan to build muscle, improve body composition, and actually feel your best, that's exactly what we help women do inside coaching. You can apply for coaching through the link below and we'll see if it's a good fit for your goals. https://go.excelerateathletics.com/fitness-coaching-application

    31 min
  4. Exact 3 Things Keeping You From Looking Like You Workout | Ep. 124

    MAR 12

    Exact 3 Things Keeping You From Looking Like You Workout | Ep. 124

    You work out consistently… so why don't you look like you lift? If you've been strength training 3–5 days per week, eating "pretty healthy," and still feel stuck in the skinny-fat phase — this episode is for you. In today's episode, I'm breaking down the exact 3 things keeping you from looking like you work out: • Never eating in a calorie surplus long enough to actually build muscle • Working out… but not truly training with enough volume, intensity, or progressive overload • Not allowing proper recovery (overtraining, lack of sleep, chronic stress) If your goal is body recomposition, building lean muscle, getting "toned," and finally looking strong instead of just smaller — this episode will give you clarity on what actually drives results. If this resonates, leave a rating and review and send to a friend you think this will help AND if you're ready for structured programming and phase-based nutrition, apply for coaching at https://go.excelerateathletics.com/fitness-coaching-application

    31 min
  5. Fast Fit Facts: Creatine for Women | Ep. 123

    MAR 5

    Fast Fit Facts: Creatine for Women | Ep. 123

    Creatine is one of the most researched supplements in the world — yet women are still unsure whether they should take it. In this Fast Fit Facts episode, I'm breaking down everything you need to know about creatine for women: what it actually does, whether it causes weight gain or bloating, how it supports muscle growth and recovery, proper dosing, and if it's worth adding to your routine for body composition goals. If you lift weights, want to "look toned," improve performance, or simply understand how creatine works in the female body — this episode is for you. And as promised in the episode, I'm linking the creatine I personally use and recommend in the show notes. I use Legion's Creatine Monohydrate because it's third-party tested, clinically dosed, and free of fillers. You can grab it here: POWDER- https://legionathletics.com/products/supplements/micronized-creatine-monohydrate/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete GUMMIES- https://legionathletics.com/products/supplements/creatine-gummies/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete   Use code MALLORYM at checkout to save.

    19 min
  6. Here's What You Should NEVER Do After Vacation | Ep. 122

    FEB 26

    Here's What You Should NEVER Do After Vacation | Ep. 122

    Just got back from vacation and feeling puffy, behind, or like you "need to make up for it"? Before you slash your calories, add two-a-days, or swear off carbs forever… listen to this. In this episode, I'm breaking down what you should never do after a vacation if you actually want to feel leaner, stronger, and back in your routine quickly. Because the all-or-nothing, punishment mindset? That's exactly what keeps you stuck. We're talking about: – Why extreme restriction backfires – The fastest way to reduce bloat (without cutting carbs) – How to reset your routine without spiraling – And the simple structure that gets you back on track in days — not weeks If you always feel like you're "starting over" after a trip, this episode will change the way you handle vacations forever. If you're done spinning your wheels and ready to actually build the toned, strong body you've been working for — apply for 1-1 coaching at www.excelerateathletics.com. And come hang out with me on Instagram @malssfitnfoods for daily reality checks, education, and the occasional tough love!!

    18 min
  7. Making Your Fitness Journey Work on Night Shift, How to Track Macros on Night Shift | Ep. 121

    FEB 19

    Making Your Fitness Journey Work on Night Shift, How to Track Macros on Night Shift | Ep. 121

    If you work night shift, rotating shifts, or 12-hour hospital shifts and feel like your body is constantly fighting you… this episode is for you. In this conversation, Coach Rachel (former nurse turned fitness coach) breaks down how shift work impacts your circadian rhythm, hormones, hunger cues, energy levels, and fat loss goals — and what to actually do about it. We cover: Why night shift can increase cravings and disrupt hunger hormones How to track macros when your "day" doesn't match the calendar What to do when you flip between day shift and night shift When to train if you're exhausted after a 12-hour shift Whether you should prioritize sleep or workouts How to build muscle and lose fat realistically as a nurse The biggest mindset shifts shift workers need to stop self-sabotaging If you've ever wondered how to lose fat on night shift, how to build muscle while working 12s, or how to stay consistent with fitness on a rotating schedule — this episode gives you practical, sustainable strategies that work in real life. Your metabolism isn't broken. Your schedule is just different. And you need a strategy that matches it. If you want more 1-1 support with this, apply for coaching here: excelerateathletics.com

    52 min
  8. Fast Fit Facts: The Truth About Intermittent Fasting for Women | Ep. 120

    FEB 5

    Fast Fit Facts: The Truth About Intermittent Fasting for Women | Ep. 120

    Intermittent fasting is everywhere—but is it actually helping women lose fat and support their hormones, or quietly working against them? In this Fast Fit Facts episode, I break down why intermittent fasting isn't the magic solution it's often made out to be—especially for women. We cover what intermittent fasting is really doing (spoiler: it works by creating a calorie deficit, not by unlocking a special fat-burning state), why it tends to work better for men, and how long fasts can negatively impact cortisol, thyroid function, blood sugar, and metabolism in women. I also explain why skipping breakfast and delaying food can backfire if you've dieted before, live a high-stress lifestyle, or are dealing with hormone issues—and why eating within the first 60–90 minutes of waking can better support energy, fat loss, and hormonal health. Plus, what your first meal of the day should look like to work with your body instead of against it. If you've tried intermittent fasting and felt good at first but stalled—or you're wondering if it's holding you back—this episode will help you understand what's really going on and what to do instead. Interested in 1:1 coaching? Apply here: excelerateathletics.com

    21 min
See All (128)

Ratings & Reviews

3.7
out of 5
3 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
    128
  • Rating
    Clean
  • Copyright
    © 2023
  • Show Website
    Excelerate Your Life

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