Excelerate Your Life

Mallory Marks
  • 4.0 (4)
  • Health & Fitness
  • Updated Weekly

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

    6d ago

    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

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

    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

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

    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

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

    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

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

    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/

    19 min
  6. What To Do After A Weekend of Falling Off Track | Ep. 135

    May 28

    What To Do After A Weekend of Falling Off Track | Ep. 135

    If you've ever had a weekend where you felt like you completely "fell off track" with your nutrition, workouts, or routine… this episode is for you. In this episode, I'm walking you through EXACTLY what to do after an off-track weekend so you can stop spiraling, stop overcompensating, and actually get back into your routine without guilt, restriction, or punishment. We talk about: how to reset after overeating why grocery shopping and meal prep matter more than motivation why skipping breakfast on Monday is one of the worst things you can do why you should NEVER try to "make up" for the weekend how under-eating during the week often leads to weekend overeating why your weekends may be exposing what your weekdays are missing the importance of never missing a Monday workout how to stop the all-or-nothing cycle with fitness and nutrition This episode is full of practical steps, mindset shifts, and realistic strategies to help you move on from the weekend and build a healthier, more sustainable relationship with food, fitness, and consistency. Because the women who make long-term progress are NOT the women who never go off track… they're the women who recover quickly. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/

    19 min
  7. Why OrangeTheory Wasn't Giving Me the Results I Wanted w/ Client Alexa | Ep. 134

    May 21

    Why OrangeTheory Wasn't Giving Me the Results I Wanted w/ Client Alexa | Ep. 134

    In this episode, I sit down with EA client Alexa to talk about why constantly working out still wasn't giving her the "toned" physique she was chasing. Before coaching, Alexa was doing everything she thought she was supposed to do: OrangeTheory, running half marathons, hot yoga, Pilates, meal prepping, prioritizing protein, recovery treatments… yet she still felt frustrated that her body didn't reflect the amount of effort she was putting in. This episode is NOT about bashing OrangeTheory or group fitness classes. It's about understanding the difference between: being active vs training intentionally for body recomposition and muscle building. We dive into: why more workouts don't always equal better results the difference between calorie burn and building muscle why so many women feel "skinny fat" despite working out constantly the misconceptions many women have about cardio and fat loss how Alexa shifted from chaos and exhaustion to a more intentional approach what finally helped her build the physique she had been working so hard for If you feel like you're doing "everything right" but still aren't seeing the body composition changes you want, this episode will likely hit VERY close to home. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/?hl=en

    35 min
  8. 5 Signs You Are Not Ready For Fat Loss | Ep. 133

    May 14

    5 Signs You Are Not Ready For Fat Loss | Ep. 133

    Most women think they need more discipline, more cardio, or lower calories to finally lose fat… …but what if your body is actually telling you it's not ready for a fat loss phase yet? In this episode, I'm breaking down 5 major signs that you are NOT ready for fat loss — and why pushing harder could actually be making your results worse. We're talking about: chronic hunger and food obsession low energy and poor recovery inconsistent nutrition habits under-eating during the week and overeating on weekends relying on workouts to "earn" food poor relationship with food and body image why your metabolism, hormones, and training performance matter before cutting calories If you feel like you're "doing everything right" but still not looking toned, lean, or seeing progress… this episode is going to help you understand why. Because sometimes the most effective thing you can do for fat loss… is stop trying to force fat loss. If you're tired of spinning your wheels and want a personalized plan that actually helps you build the toned, strong physique you've been working for — while improving your relationship with food and your body along the way — apply for 1:1 coaching with the Excelerate Athletics team here: https://go.excelerateathletics.com/fitness-coaching-application Be sure to rate, review, and share this episode with a friend who needs to hear it 💙

    17 min
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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
    141
  • Rating
    Clean
  • Copyright
    © 2023
  • Show Website
    Excelerate Your Life

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