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. 2h ago

    How Much Protein Do You Actually Need? How to Fuel Muscle Growth | Ep. 155

    How much protein do you actually need to build muscle, lose fat, and get toned? And could your focus on eating more protein be leaving you under-fueled? In this Fast Fit Facts episode, we're breaking down protein needs for women, why more protein doesn't always mean more muscle, and how increasing protein while keeping calories low can crowd out the carbs and fats your body needs. We'll cover: • A practical protein range for women who lift and when higher amounts may make sense • Why carbohydrates matter for strength training, workout performance, and recovery • What carbs, insulin, and muscle protein synthesis actually have to do with each other • Why eating more grams of carbs than protein can make sense for your body composition goals • What to do when you've hit your carbs and fats but still have protein left at the end of the day If you're hitting your protein, keeping calories low, and wondering why your workouts and results aren't improving, this episode will help you look at the bigger picture. Ready for nutrition and training that support your goals? Apply for 1:1 coaching with Excelerate Athletics through the link in the show notes. https://go.excelerateathletics.com/fitness-coaching-application

    How Much Protein Do You Actually Need? How to Fuel Muscle Growth | Ep. 155

  2. Oct 8

    Postpartum Weight Loss: How Kaetlin Lost 40+ Lbs While Breastfeeding | Ep. 154

    What does sustainable postpartum weight loss actually look like while breastfeeding, working, traveling, navigating sleepless nights, and raising a baby? In this episode, I'm joined by EA client Kaetlin AND her coach, Coach Megan, to break down both sides of Katelin's incredible journey from 197 to 157 lbs. Kaetlin started with us five months postpartum and still breastfeeding. Over the next several months, she lost 40+ lbs and 3–4 pant sizes, got stronger, ran 2 miles for the first time, gained confidence she hadn't felt in years — and completely changed her relationship with food and fitness. But this wasn't months of perfect conditions. We're talking work travel, weddings, birthdays, a baby ER visit, teething, rough sleep, breastfeeding, weaning, hormone shifts…and plenty of weeks where doing everything "perfectly" simply wasn't realistic. Kaetlin shares what the process actually felt like, while Megan takes us behind the scenes of the coaching side — how we approached fat loss while breastfeeding, how the plan adapted to different seasons of postpartum life, and how Katelin learned to stay consistent even when life was anything but consistent. We also talk about the shift that happened along the way: from focusing solely on losing weight to getting stronger, feeling confident in her body, and realizing this was finally becoming a lifestyle instead of another cycle of dieting and starting over. If you're postpartum and wondering whether you can lose fat without extreme dieting, putting your entire life on hold, or waiting for life to finally "calm down," this episode is for you. 🎙️ We cover: • Postpartum weight loss while breastfeeding • How Kaetlin lost 40+ lbs without an all-or-nothing approach • How coaching changes during postpartum life • Navigating travel, weekends, poor sleep & motherhood • Staying consistent when life isn't consistent • Building strength and confidence alongside fat loss • Moving away from the "start over Monday" mentality • Breastfeeding, weaning & changing seasons of postpartum life • The mindset shift that made this a lifestyle instead of another cycle Apply for 1-1 coaching: https://www.excelerateathletics.com/coaching Follow me on instagram: https://www.instagram.com/malssfitnfoods/

    Postpartum Weight Loss: How Kaetlin Lost 40+ Lbs While Breastfeeding | Ep. 154

  3. Oct 1

    If You Want to Look Different Next Summer, Start Now | Ep. 153

    If you want your body to look different next summer, the work might need to start now — and it probably isn't another fat loss phase. In this episode, we're talking about why fall and winter can be the perfect time to focus on building muscle, especially if you've been lifting weights, eating healthy, and still feel "skinny fat" or like your physique never really changes. We'll break down the difference between lifting weights and actually spending time in a muscle-building phase, why constantly trying to lose the same 5–10 pounds can keep you stuck, and why building muscle is often the missing piece if your goal is to look lean, toned, strong, and athletic. I'm also talking about the fear of gaining weight during a build, why the holiday season can actually be an amazing time to stop dieting, and how spending the next several months building could set you up for a completely different fat loss phase next spring. If you've been waiting until January to "lock in," this episode might change the way you think about the next six months. Ready for personalized coaching? Apply for one-on-one coaching here: https://go.excelerateathletics.com/fitness-coaching-application Follow me on Instagram: https://www.instagram.com/malssfitnfoods/

    If You Want to Look Different Next Summer, Start Now | Ep. 153

  4. Sep 17

    You're 30. It's Time to Stop Dieting Like You're 20 | Ep. 151

    Does losing weight feel harder than it did in your early 20s? Before you blame your age, hormones, or a "slow metabolism," it might be time to look at the strategy you're still using. In this episode, Mallory breaks down why the body you want at 30 may require a completely different approach to fat loss, strength training, and nutrition than the one that worked at 20. We're talking about the difference between simply losing weight and actually changing your body composition, why building muscle is essential for looking lean and toned, and why constantly cutting calories can eventually leave you with nowhere to go. You'll learn why another calorie deficit isn't always the answer, when eating more and reverse dieting may actually support your long-term physique goals, why your nutrition needs different seasons, and how spending time at maintenance or focusing on muscle growth can set you up for a more successful fat-loss phase later. Plus, Mallory shares how she's approaching nutrition after her own recent fat-loss phase and why learning how to come OUT of a diet is just as important as knowing how to start one. If you've spent years trying to lose the same 10 pounds by eating less, doing more cardio, and starting another diet, this episode will help you rethink what your body may actually need to make progress. Enrollment for the 6-week Metabolism Reboot Challenge is open now! Learn how to increase your calories, fuel your workouts, build muscle, maintain your results, and set yourself up for future fat loss without living in a calorie deficit forever. JOIN HERE:   https://go.excelerateathletics.com/metabolic-reboot-challenge-fall26   Follow me on instagram: https://www.instagram.com/malssfitnfoods/

    You're 30. It's Time to Stop Dieting Like You're 20 | Ep. 151

  5. Sep 10

    Fast Fit Facts: 5 Signs You Need to Stop Dieting Before You Try to Lose More Fat | 150

    If you're eating low calories, working out consistently, and still struggling to lose fat, another calorie deficit might not be the answer. In this Fast Fit Facts episode, we're breaking down 5 signs you need to stop dieting before trying to lose more fat — from stubborn fat loss plateaus and metabolic adaptation to poor biofeedback, lack of muscle, and an all-or-nothing relationship with food. We'll also talk about why spending intentional time at maintenance calories (or reverse dieting your way there) could be the missing piece in finally making progress again. If you've been trying to lose the same 10 pounds for years, constantly cutting calories, or wondering why what used to work isn't working anymore, this episode is for you. Ready to stop dieting and rebuild your runway for future fat loss? Join the Metabolism Reboot Challenge here:  https://go.excelerateathletics.com/metabolic-reboot-challenge-fall26

    Fast Fit Facts: 5 Signs You Need to Stop Dieting Before You Try to Lose More Fat | 150

  6. Sep 3

    Why Eating More Helped Her Finally Lose 15 Pounds: Kelly's Reverse Diet Story | Ep. 149

    In this episode, I'm sitting down with Excelerate Athletics client Kelly to talk about her full journey from under-eating and feeling stuck → reverse dieting → maintenance → a successful fat-loss phase → and now increasing her calories again while maintaining a leaner physique. When Kelly started coaching, she was convinced she needed to eat less to finally see results. Instead, we did the opposite. We increased her calories, carbs, protein, and fiber, spent months at maintenance, and focused on getting her into a better place to eventually diet from. The result? Better digestion and less bloating, improved strength and performance, a completely different relationship with food and the scale—and when the time was right, a fat-loss phase that took her from around 122 lbs to as low as 107 lbs. Now, Kelly is eating more again, maintaining around 109–110 lbs, and has a level of trust around food and her body that she never had before. We're talking about reverse dieting, metabolism, increasing calories, fat loss, maintenance, strength training, body recomposition, and why eating less isn't always the answer when you feel stuck. If you feel like you're already eating pretty little, working hard in the gym, and still not seeing the body composition changes you want, Kelly's story might sound very familiar. And if you're realizing you might need a different approach—not just another round of cutting calories—we'd love to help. Apply for 1:1 coaching with Excelerate Athletics through the link in the show notes, and let's figure out what your body actually needs to start making progress again. Apply for 1:1 Coaching: https://go.excelerateathletics.com/fitness-coaching-application   Follow me on instagram: https://www.instagram.com/malssfitnfoods/

    Why Eating More Helped Her Finally Lose 15 Pounds: Kelly's Reverse Diet Story | Ep. 149

  7. Aug 27

    My 20-Week Cut: What Worked, What Didn't & How I'm Coming Out of It | Ep. 148

    Can eating too little actually make fat loss harder? If you're already eating low calories, working out consistently, and still feel like the only option is to eat even less or add more cardio, this episode is for you. In this FastFit Facts episode, we're breaking down what can happen after months—or even years—of chronic dieting and under-eating, including changes in daily movement, training performance, hunger, recovery, muscle mass, and overall energy expenditure. We'll also talk about why eating 1,400 calories without seeing progress doesn't automatically mean your metabolism is "broken"—and why dropping your calories even lower may not be the answer. You'll learn how to recognize when your body may need time at maintenance instead of another calorie deficit, what actually happens when you start increasing your food, and why eating more now can sometimes put you in a much better position for successful, sustainable fat loss later. If you feel like you're doing everything right but your body just isn't responding anymore, this episode will help you understand what may actually be keeping you stuck—and what to do next. Apply for 1:1 Coaching: https://go.excelerateathletics.com/fitness-coaching-application   Follow me on instagram: https://www.instagram.com/malssfitnfoods/

    My 20-Week Cut: What Worked, What Didn't & How I'm Coming Out of It | Ep. 148

  8. Aug 20

    Does Your Metabolism Really Slow Down at 30? Here's What Actually Happens | Ep. 147

    Does your metabolism really slow down when you turn 30? And is weight loss actually harder for women in their 30s? With my 30th birthday just two days away, we're breaking down one of the biggest myths women hear about getting older: that your metabolism suddenly slows down, weight gain becomes inevitable, and you have to eat less and exercise more just to maintain your body. In this episode, we're talking about what actually happens to your metabolism as you age, why maintaining or losing weight can feel harder in your 30s, and the lifestyle changes that often get blamed on a "slow metabolism." We'll cover daily movement and NEAT, years of dieting and calorie restriction, strength training, protein, muscle mass, recovery, and why building muscle may be one of the best investments you can make for your body as you get older. If you're approaching 30, already in your 30s, or wondering why the strategies that worked in your early 20s don't seem to work anymore, this episode will help you understand what's actually happening — and what to focus on instead. Your 30s don't have to be the decade you start eating less and fighting harder against your body. They can be the decade you stop chasing the smallest version of yourself and start building the strongest one. Apply for 1:1 Coaching to have the hottest decade yet: https://go.excelerateathletics.com/fitness-coaching-application   Follow me on instagram: https://www.instagram.com/malssfitnfoods/

    Does Your Metabolism Really Slow Down at 30? Here's What Actually Happens | Ep. 147
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Ratings & Reviews

4
out of 5
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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
    155
  • Rating
    Explicit
  • Copyright
    © 2023
  • Show Website
    Excelerate Your Life

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