Mind Your Fitness Podcast by Ali Lampert

Everyone wants to discover how to live a joyful, healthy lifestyle that lasts. Unfortunately, many experience failure time and time again by following the mainstream approach: workout more, eat less, repeat. Host Ali Lampert knows this approach all too well. As a Certified Personal Trainer, she's experienced her own battles with food and exercise. It wasn't until she began flipping the old paradigm on it's head that she started to experience true, lasting joy. In her body and mind. Her unique approach encourages others to start from the "inside out". Her weekly episodes will inspire you to explore beyond your fitness so you can create lasting results. Ali has a fun, heart-warming, friend-like approach. You'll love hearing from your "best friend and personal trainer" each week.
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Mind Your Fitness Podcast by Ali Lampert





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Now displaying: 2016
Dec 30, 2016
With the New Year upon us, I've been doing a lot of reflecting about 2016 and thinking of ways that you and I can make 2017 our best year yet. It takes conscious effort to do reflective work and to dream big, but the cost of NOT doing it? Far higher. It means unrealized dreams. Missed relationships. So what are you waiting for? Grab your ear buds and lets make 2017 YOUR year.
Show Notes:
11 Ways to Make 2017 Your Best Year Yet:
  1. Letting go of what no longer serves you 
  2. Slow and steady
  3. Dreaming big
  4. Challenge yourself
  5. Have a growth mindset
  6. More vitamin LOVE 
  7. Serving others
  8. Gratitude
  9. Celebrate your success
  10. Embrace positivity
  11. Have Faith

Connect with me:


Did you enjoy this episode? Please share it with a friend or leave me a review on iTunes, I would be so grateful. 

Dec 26, 2016

On today's episode of the Progress over Perfection Podcast, we're discussing how to beat your sugar addiction. With the holiday's in full force, it's safe to say many of us are feeling the impacts of the higher levels of sugar consumption. Today, I interview Kes Rocha who knows sugar addiction all too well.

Kes Rocha, is a body loving, disease prevention focused Health & Wellness Morning Routine Specialist  and creator of the SUGAR REPAIR 6-WEEK PROGRAM, CLEAN EATING CHALLENGE, and her Signature 90 day KEEP EATING SIMPLE (KES) Plan®. 

After years of coaching her clients meet their weight loss health goals, she kept hearing the same struggles. "I'm addicted to sugar"!  "My addiction with sugar and food is ridiculous and is affecting my health and general life." "I don't know how to quit."  

She observed this in so many clients that she devised a way to interrupt the cycle, help them kill their sugar addictions and give women back their lives and the power to make their own routines that work for them, SIMPLY!

Having kicked her own sugar addiction over 2 years ago she's now empowering others how to do the same. When she's not sharing inspiration with others on Facebook or in her challenges, she's enjoying the mountains of beautiful Utah with her handsome high school sweetheart, her look-just-like-mom teenage daughters, and the rest of the Rocha clan that all live within a mile of home.  



Show Notes:


-Who is Kes?

-Why her own story and struggles with sugar inspired her to become a health coach

-Are you addicted to sugar? How to know....

-9 questions you can ask yourself to see if you're addicted to sugar:

-What are the true harms of sugar?

-How can you kick the habit?


Connect with Kes:

Free download: 3 Ways to Quit sugar:  



Dec 19, 2016

On today's episode of the Progress over Perfection podcast, health coach Donnie DeSanti shares his personal story about healing his ADHD through diet and exercise. After reading many of Donnie's testimonials, I knew there was something unique about him. His approach to his clients, their goals, and helping them succeed longterm is refreshing. Like many of the guests on the podcast, you won't be surprised that he asks his clients more than just "hows your food and exercise."

Show Notes:

-Donnie's story {healing from ADHD naturally through food and exercise}

-Why his story prompted him to want to give back to others in a similar way

-His holistic approach with clients, and why it works

-How YOU can thrive in the New Year with just a few simple changes

-How he rumbles with choosing {progress over perfection}


Connect with Donnie: 

Facebook Group:



Dec 18, 2016
When you think about your goals and dreams for 2017, I want you to consider using the philosophy for "Acting As If." This simple yet effective saying has transformed many different aspects of my life. In today's episode, I'm going to walk you through a series of questions that you can ask yourself in order to make 2017 the year you actually do the things you want to do. 
Show Notes:
When you think about your goals and dreams for 2017, I want you to take a slightly different approach this year. 
I want you to ACT AS IF- Be in the essence. Because when it comes to weight loss or fitness and nutrition goals, what we're really searching for is the FEELING that it brings. So ask yourself a few of these questions:
-What would you do if you were already where you want to be?
-What are you feeling?
-What's coming up for you?
We've talked about shame a lot on this podcast but I want to remind you that you must expose the shame to release it. 
So one of the things that comes up when we are "Acting as if" formely known as faking it till we make it, I want you to ask yourself a few more questions.
If there's a certain story surrounding WHY you can't eat healthier or exercise or have a better relationship with food, I want you to ask yourself when did you create that story? Who was there? When did you feel it come up? What's the story you developed? Is that even YOUR story or is it your parents? I think this is something that's really worth mentioning and that's the story's we carry on from our parents and even our grandparents. 
So this is ALL a practice of awareness right? I'm a firm believer that until we take ownership, we cannot change. 
The beauty is, you have a CHOICE. You can create your life and the body you want. I want you to take a second and think about what it is you REALLY want in 2017......
When you truly BELIEVE that, you have this blissful, exciting feeling. As you grow your emotions around that expand. This is the idea of abundance. I've talked about this a lot before and that's the idea of a lack vs abundance mindset. 
The truth is that the Universe or God WANTS you to have abundance, but we can actually create our own blocks with limiting beliefs, the story's we tell ourselves whether we aren't good enough, we don't deserve X, etc etc.
So this year as you move into 2017, I want you to remember this idea of ACTING AS IF. 
IF you want to take it a step forward, write a letter to yourself AS IF you were already at your goal (weight loss, healthier lifestyle, whatever). What are the feelings that are coming up? What are your relationships like? Do you have less anxiety? More ease? Write it down. 
Lastly, don't forget to CELEBRATE Your success. You know that when we let things we've accomplished just go by the way side, we're sending a signal that it's "not a big deal" when it IS A BIG DEAL. Get excited. 
-Celebration keeps us excited and MOTIVATED. This is what keeps us going. 
The inspiration behind this episode was my mentor Ryan Yokome whom you can find here:
Dec 5, 2016

In today's 26th episode of the Progress Over Perfection Podcast, I'm talking about the 10 most transformative moments in my life to date. Reflecting on our past and how it's shaped us is one of the best exercises we can do. It allows you to get to know yourself, truly figure out what you want and where you want to go in life. It's important to look back at what worked, what didn't, and also equally as important to look forward and dream about the future.


Show Notes: 

  1. When I was 16 Being an exchange student
  2. When I was 19 Leaving a private college to go to a state one
  3. When I was 23 Getting divorced -biggest blessing in disguise
  4. When I was 27 m niece being born
  5. When I was 27 accepting my dream job and leaving it all in the same year 
  6. When I was 27 leaving Atlanta and moving to Colorado
  7. When I was 28 putting myself out there in the dating world (I would have never met my husband)
  8. Wen I was 29 launching RetiFit together
  9. When I was 29 working at Wellspring as a couple 
  10. When I was 29 getting married in Italy

Connect with me:




Dec 2, 2016

We're back with our 25th episode of the Progress over Perfection podcast. Today, I'm talking about "The Hustle For Worthiness," inspired by Brene Brown. A close friend of mine recently confided in me that she feels unworthy in her new job. Knowing her, I knew without a doubt she was giving 110%, but she still felt like no matter how hard she worked she needed to keep proving herself.


That got me wondering, how many of us spend our lives "proving" ourselves to others? Whether it's in a job or relationship, the hustle for worthiness can only lead to one thing: disappointment. 


Show Notes: 

The Pathway to Worthiness:
1. Being careful not to connect our worth to things outside ourselves: Jobs, Relationships, Status, etc.
2. Acknowledge when you're seeking external validation --Example, Facebook
3. We've talked a lot about self-care and self-love on the podcast, but I want you to ask yourself if you're really doing this? Taking time to reconnect with yourself helps to diminish the external need. 
4. Success comes from believing you're worthy- they hired you for a reason, they see greatness in you. Don't make up a story that they think all these things, that'll get those demons running laps in your mind. 



Interview with Brene & Oprah:

Nov 29, 2016
Today's episode is a special one. I was so excited to be able to do my first in person interview with Willow Bradner who is an exceptional human being. When I met Willow 2 years ago, I had never personally experienced the presence of a psychic. Quite frankly I didn't really know much about what being psychic entailed except fort what we see int he movies. Crystal balls and other misleading information. 
As someone who never thought she'd be a believer, I encourage you to listen to this episode with an open mind. Willow's energy and story speak volumes for themselves. This gift and calling chose Willow, and it's a testament to many of us who at times feel our career chose us. Willow shares invaluable tips on how to connect to your intuition, how to get to the core of your inner voice and figure out what it is you really want. 
Please help me Welcome Willow, the accidental psychic to the show!
Show Notes:
-What is intuition? 
-How you can discover your inner voice
-Why are people so afraid to tap into their intuition and their voice?
-Our distorted view of what intuition and being psychic is
-Willow's childhood story and the gift she possessed but ignored for many years
-How can you start to make change and tap into your intuition? 
-What does it mean to really be grounded? 
-Ask these 3 questions to create more awareness in your day to day life: What do I want? How does it feel? What do I love? 
-What should you do when your ego shows up?
-How to shift from the victim mentality
-Why we need connection so desperately 
-What Willow is most excited about
-How Willow chooses Progress over Perfection 
Connect with Willow: 
Nov 27, 2016

In this weeks episode, I'm talking about why I broke up with meal plans for good. This episode was inspired by a loyal listener who took the time to share a bit of her story with me. She mentioned her uneasiness around going off a meal plan and not trusting herself, and it took me right back to the time in my life when I felt the same. 3 years ago, I didn't know what life was like beyond a meal plan. The fear of not knowing what to eat, wondering if I'd gain weight and how my body would react were all things I battled. So in today's episode, I'm talking about the top 5 things you can do to help you live beyond a meal plan.


Shot Notes: 

I'm sharing my top 5 tips for living beyond a meal plan. 

-What are your non negotiables?

-What's the worst that can happen? Go there, write it down, play that scenario out

-Get curious about who you're spending time with/around

-Life beyond food

-Why indulging is so vital


Connect with me:






Nov 20, 2016


We're back with our 22nd episode of the Progress Over Perfection Podcast. Have you ever struggled with overcoming past trauma, specifically negative comments that were shared with you at a young age that seem to be hindering your ability to move on with your life? Todays guest is no stranger to childhood trauma. Gurds endured a series of traumatic events over the first 20 years of her life that most couldn't even fathom. It wasn't always easy, and in this juicy episode, we'll dive deep into just how Gurds was able to overcome such catastrophic events. One things for sure, you'll fall head over heals for Gurds giant heart and zest for life. What she's been able to create from her past is quite extraordinary. 


Show Notes:

-Gurds story

-How her childhood influenced her adult life

-How she overcame the trauma

-Why she's thriving now

-What she's up to now 


Connect with Gurds:






Nov 18, 2016

I'm back with the 21st episode of the Progress over Perfection Podcast. In today's episode, I'm talking about my top 5 tips for navigating the holiday's and parties. This use to be a really anxiety provoking time of year for me. I was constantly nervous about going to parties and celebrating holiday's because I always felt pressure to eat certain things. My relationship with food and exercise wasn't the best, and it definitely hindered me from enjoying the season for what it is. I can confidently say that after many, many years of navigating the holiday's, I very much look forward to them now. So today, I want to help you ease into the holiday's with joy rather than fear. I want this season to be filled with memories of loved ones, adventures, and not how much you "felt" like you over ate and under exercised. I've got you covered, you're never alone. 


Show Notes:

1. Prioritize your healthy foods and fitness

2. Navigating the actual day of the holiday, parties and social gatherings

3. What to do with your fitness and food the few days after the holidays, parties, etc

4. Addressing family members, friends and co-workers who may push food on you

5. Last but not least, remembering what this season is all about


Connect with me:






Nov 14, 2016
In today's episode of the progress over perfection podcast, I interview the wonderful Cara Halber, Registered Holistic Nutritionist and Certified Pastry Chef. Her passion is supporting women to reclaim their ultimate vision of themselves. That means more energy, feeling freaking amazing in your body, waking up with joy, and ditching overwhelm.
Today, Cara shares why she believes balance is a myth, why as a society we're wearing "busy" as a badge of honor and some really tangible steps you can take to continue to live a healthier lifestyle when life is hectic. 
Show Notes:
-Her upbringing
-Why her grandparents had such a positive impact on her life
-Why her struggles with food wound up being the best thing that ever happened to her and how she's using it to help others
-After recovering from her eating disorder she was hit with her health journey
-How she was basically diagnosed with being allergic to food in general
-Why stress had such a huge impact on her digestion and her food choices
-Her final straw with her health struggles that completely shifted her life
-Tangible ways you can create more "balance"
-What does balance even mean?
-Why time when it comes to experience with healthy eating is your friend
-Information overload and what to do with it
-The willingness to fail
-How to trust yourself
-Tools that you can use to trust yourself and move in a more positive direction with your relationship to your food. 
Connect with Cara:
Nov 11, 2016

We're back with our 19th episode of the Progress Over Perfection episode. 


In today's episode, I wanted to touch on 10 fitness myths that I often hear people struggling with. My hope is that these will not only bring you some clarity, but also help you let yourself off the hook and follow what's best for you.


Show Notes:

1) Eating after 7 is bad for you
2) Eating a certain number of meals per day
3. The best time of day to workout
4) Short workouts are a waste of time
5) Drink 8 glasses of water per day
6) Weights make you bulky
7) Doing crunches and ab workouts will get you a six pack 
8) You need a meal plan to lose weight and keep it off- 
9.) The amount you sweat equates to more calories burned
10.) I need to separate my cardio and my strength training for fat loss
Connect with Ali: 
Nov 7, 2016
Hanna is wise beyond her years. A psychologist turned mindset and strategy coach, Hanna believes living your fullest live is all about crafting the life you've always wanted. Getting confident and lighting up from the inside, making big visions into actionable plans, breaking out of the loop and changing for good. 
Show Notes: 
  1. Hanna's background
  2. How she became passionate about helping women overcomer their fear and turn their dreams into manageable action steps
  3. The most common hangups when it comes to people not putting themselves out there to reach their dreams
  4. Why fear shows up and why it's a GOOD thing
  5. Why procrastination is basically FEAR
  6. The key to overcoming fear
  7. Why fear is merely information
  8. Why taking action comes naturally once you work through your fear and self doubt
  9. The sense of security that staying the same brings
  10. Top 3 tips to be productive as a new mom
  11. Why having less time as a mom actually creates more productivity in your life
Connect with Hanna:
Oct 31, 2016

We are back with our 17th episode of the Progress Over Perfection Podcast.

Shawn Mynar, owner of Well Belly Holistic Health, is a Nutritional Therapy Practitioner based in Boulder, CO. She gained a deep passion for helping others find true health through her own experiences with autoimmune disease, leaky gut, adrenal fatigue, and biotoxin illness. Shawn believes in a holistic approach to health…

Show Notes:

- Why holistic health is such a great option when it comes to digestion, hormonal health and skin issues 

-Leaky gut: What is it and what are the symptoms?

-Why it goes untreated 

-Hormones & the role they play in your digestive health

-How our digestive health impacts your skin

-My personal struggles with digestion and skin and what I'm discovering

-Food sensitivity testing

Connect with Shawn: 


Instagram: Shawn Mynar



Oct 24, 2016

We're back with our 16th episode of the Progress Over Perfection Podcast. In today's episode, I interview Helen Joy Butler, author, intuitive professional organizer and elemental space clearer. Besides her captivating accent and infectious joyous spirit, Helen has a unique gift of helping others make their homes feel like a sanctuary. Helen reveals so many fascinating nuggets of wisdom, so make sure to stay tuned.

Show Notes: 

1. Helen's story and how she discovered her gift
2. The difference between clutter clearing and space clearing 
3. How creating a clean space translates to a clearer mind.
4. Why are we able to function better when we have "less" to look at and around us and ultimately less floating around in our mind
4. How you can create a home that is your sanctuary with 3 easy tips you can apply today
5. Her book "Paperwork is not your problem: A busy moms guide to moving from busy to balanced"
6. Some incredible testimonials from those who've worked with Helen
Connect with Helen:
Her Book:
Oct 17, 2016
We're back with episode 15 of the Progress over Perfection Podcast. In today's episode, I interview Sarah Hays Coomer, the author Lightness of Body and Mind: A Radical Approach To Weight and Wellness. Sarah founded Strength Outside In, which is an uprising, a rejection of the idea that we need to control and overpower our bodies in order to make them better, stronger, and healthier. It's a movement toward authentic wellbeing in which we wiggle, wriggle, bounce, roll or otherwise crawl our way toward better health in whatever way we can manage. Sarah is a personal trainer and #DietAbolisionist. You will never find Sarah at a bootcamp. Instead, you will find her wandering the hills of Tennessee, California, and anywhere else with sunshine, air, and a mountain to climb- stopping whenever she feels like it to lay flat on her back with a bottle of water in one hand and a cookie in the other. 
Show Notes: 
  1. Her start in the wellness and fitness industry
  2. Why she felt called to write her book
  3. Her radical approach, and why she's knocking peoplep's socks off (in the best possible way)
  4. Her client's success stories, and why they're able to maintain lasting results
  5. Her approach on exercise, and why you can't get a body you love by doing things you hate
  6. Why we need to move away from trying to control our bodies
  7. Her strong emphasis on strength, power, adventure and vitality over appearance
  8. How she chooses progress over perfection in her daily life 
Connect with Sarah: 
Oct 14, 2016
Welcome back to the 14th episode of the Progress Over Perfection Podcast. In today's episode, I discuss the "wagon" and "good" vs "bad" mentality and how those may be causing destructive habits in your daily routine. Stay tuned for the end where I share my top 3 actionable steps you can take to move away from this dogmatic mindset and discover a lifestyle that's fun and free from diets, restriction and shame.
Show Notes: 
  1. The wagon mentality
  2. What that mentality may suggest about your current eating habits
  3. The "good" vs "bad" mentality 
  4. Her triumphant story on overcoming body struggles
  5. Earning the rights to certain foods
  6. My Top 3 tips to overcome these mentalities so you can rock your fitness and nutrition and discover freedom and fun in your daily routine
Connect with me: 
Oct 10, 2016
Welcome back to another episode of the Progress Over Perfection Podcast. In today's interview, Kasey Arena, the voice behind the POWERCAKES blog and website joins us to talk about what it means to be "true to you" when it comes to your health and fitness journey.
About Kasey: She is a Certified Personal Trainer, Strength & Conditioning Coach, Corporate Fitness Professional, & has a Bachelor's Degree in Health & Physical Education. Kasey is a fitness, health, and food enthusiast and the creator and voice behind the POWERCAKES blog and website.
Show Notes: 
  1. Kasey's background 
  2. Her college experience with fitness and what lead her to become a figure competitor
  3. The struggles she faced with competing 
  4. Her triumphant story on overcoming body struggles
  5. Her strategies working with clients to help them set goals beyond just aesthetics 
  6. Her book "BodyPeace" and the freedom she felt writing it to help others release shame and discover freedom
  7. What she's up to with her business and new endeavors she's embarking on
Connect with Casey: 
Oct 7, 2016

On today's episode, I discuss why your friends and family may not support your healthy lifestyle, and my top 5 tips on how to handle these interactions. 

W're back with our 12th episode of the Progress over Perfection Podcast! Remember to check back every Monday and Friday for a new episode and be sure to subscribe to iTunes! 

Be sure to hit "subscribe" here in iTunes so you never miss and episode. 


Show Notes: 

-Why your friends and family may not be supportive of your healthy lifestyle

-Common experiences and scenarios where you may experience being challenged by friends and family

-My top 5 tips to help you get through these tough times so you can keep your relationships strong

-Benefit of the doubt

-Don't defend yourself

-Be the example

-They aren't ready

-Make a change

Did you enjoy this episode? Do you know a friend or family member who's going through this right now? What a great message to pass along and encourage them today!





Oct 3, 2016
On today’s episode, I interview Sonia Byrnes, a brilliant Australian teacher who spent a great deal of time working with a personal trainer in a private studio. Deep down, she often felt that something was "off," but she couldn't quite put her finger on it. Through much self-discovery, she realized that the culture had a shaming undertone. Sonia has since left the studio and has found many ways to move her body in ways she loves. You can find her writing memoir type letters on her blog to connect with others who experience the same shame she did. Her devotion to helping her students grow up with a positive body image and relationship to moving their bodies is down right inspiring. Please welcome Sonia to the show! 
Show Notes: 
  •  Sonia's relationship to movement
  •  What inspired her to work with a personal trainer in the first place
  • The ways her studio measured her "success" (being weighed, ringing a bell) 
  • In her heart of hearts, she knew "something" was off. She followed her gut and left
  • An email newsletter she received from her gym that left her jaw on the floor
  • Her response to said newsletter 
  • What progress over perfection means to Sonia
  • Actionable steps that you can take if you feel uncomfortable in gyms or with your personal trainer
Connect with Sonia:
Have a question you'd like me to address on a future episode? Submit your questions below! 
Sep 25, 2016

On today's show, I discuss some raw struggles that comes with injuries and health issues, and 8 ways to cope with your new lifestyle. 

We're back with our 10th episode of the Progress over Perfection Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on 

Show Notes:

-Having a "new" normal

-The mental impact of injuries and health issues

-How our minds play games during these times 

-8 strategies to cope with the difficulties that come with injuries and health issues

-Positive self-talk,

-Finding our self-worth beyond fitness

-Having a great support system

-Combating the mindset "it will always be this way."

-What is this teaching me?

-Try something new

-Professional care and support



Connect with Ali:



Sep 19, 2016
Jasmine Schmalhaus also known as "jazzy things" is an exceptional recipe developer who organically created a massive following on Instagram from her healthy recipes and her ability to unapologetically be herself. She's one of the most talented individuals I've ever met. When she sets her mind to something she makes it happen. Jazzy's story is one that gives hope to others that anything is possible. 
Show Notes: 
2:50- Jazzy's journey pre-fitness
5:00- Her experience working for Nestle
7:15- How she got into cooking
10:45- The evolution of her fitness journey 
16:25- Where she gets her unshakeable confidence and drive
19:20- Some of her favorite recipes
24:20- Whats next for jazzy's business
26:00- Fire round
Connect with Jazzy: 
E-books here: 
Jazzy Workshops:
Sep 19, 2016

Lori and Michelle of purely twins provide short home workouts and gluten-free, grain-free recipes. They guide you in creating a life and body you love while finding the balanced lifestyle that fits you. A lifestyle that you can sustain for life.

They help passionate, heart-centered ladies find balance with their workouts, food and mindset. They are about stopping the obsessions and embracing loving yourself.

They empower you with the tools to get healthy and fit while having fun. They help you feel amazing through self-love, positivity, movement and nourishment so you glow from the inside out. You’ll have a life filled with love, faith, freedom, balance, confidence and joy. They are here to help you build a strong body and mind and love all parts of your life because happiness starts from within.

Show Notes:

  • 1:25- About Lori and Michelle, their business and what they represent
  • 4:35- How they developed their struggles with food and body and not feeling enough
  • 10:05- How letting go of control and not obsessing healed them
  • 14:30- Why it's crucial to get out of your own way so you can blossom
  • 15:45- Their shift into becoming mindset coaches. Why seeing everything that happens as a positive, even when it is incredibly difficult and painful.
  • 26:22- How to stay in your own lane and not feel the need to follow other people's diets and rules
  • 35:00- manifesting, what does that mean? Why verbalizing and visualizing what you want is crucial for it to show up and come true
  • 39: 35 What progress over perfection means to them, and why they've embraced a "messy" life

Connect with Lori and Michelle:


Sep 6, 2016
Cassy Joy is the author of the Fed & Fit Cookbook, a 28-day food & fitness plan to jump-start your life with over 175 squeaky-clean paleo recipes, the blog Fed & Fit and the Project. Cassy is one of those people who you can't help but love. Her infectious personality and zest for life are contagious. It's with great joy that I share this interview with you. Cassy's story, business and mission in life are sure to inspire your day! Be sure to check out her book on Amazon!
Show Notes: 
-Cassy's transformational journey 
-You're doing everything right, yet you feel stuck and discouraged. What to do?
-What if you already have all the answers you're looking for?
-Why mindset is the most important pillar in her book
-Cassy's recipe process and inspiration
-Why choosing progress over perfection aligns with her project
-Why living your life on your terms is always the best option
-Cassy's book tour and more 
Connect with Cassy: 
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