The Fit & Fulfilled Show
The Fit & Fulfilled Show is for busy professional women who are tired of feeling exhausted and overwhelmed. If you're ready to improve your health, boost your energy, shift your mindset, and feel confident and strong in your body, this wellness and lifestyle podcast is for you.
Host Soraya Russell, a Certified Macro Nutrition Coach, Mindset Coach, and Lifestyle Transformation Coach, empowers you to create sustainable habits that actually work with demanding careers.
Each episode delivers practical strategies for creating healthy habits, nutrition, movement, energy management, mindset shifts, confidence building, sleep optimization and more—all designed for women who want to feel as confident in their body as they do in their career.
New episodes weekly with actionable advice for busy professional women who refuse to settle.
Episodes
49 episodes
How to Lower Your A1C and Get Out of the Pre-diabetes Range for Good (Your Simple 6-Step Plan) | Ep. 48
In this episode, Soraya breaks down the exact 6-step lifestyle plan to lower your A1C and get out of the pre-diabetes range for good - no medications required, no extreme diets, no changing your entire life. Want to lose 20-50 pound...
Why You're Doing Everything 'Right' and Still Gaining Weight After 40 | Ep. 47
In this episode, Soraya breaks down the gaps that keep women over 40 gaining weight despite eating healthy and staying active - and how to finally start seeing results during perimenopause and beyond.Want to lose 20-50 pounds wit...
How to Stop Sabotaging Your Weight Loss Goals with All-or-Nothing Thinking | Ep. 46
In this episode, Soraya breaks down why perfectionism is the real reason so many busy professional women keep starting over. You'll learn the Floor-to-Ceiling Method for staying consistent even on hard days, what "done is better than perfect" a...
How to Stop Thinking About Food All Day (And Finally Quiet the Food Noise) | Ep. 45
In this episode, Soraya breaks down why so many busy professional women can't stop thinking about food, especially when work gets stressful. You'll learn practical strategies to quiet the food noise for good.Want to lose 20-50 po...
Why You Always Go Back to Old Habits After Losing Weight (And How to Finally Stop) | Ep. 44
In this episode, Soraya breaks down the five real reasons you keep going back to old habits after losing weight — and what it actually takes to break the cycle for good. If you have lost weight before but always end up back where you started, t...
How Wendy Lost 20 Pounds at 61 Without Giving Up Wine or Pasta Despite Being Menopausal | Ep. 43
In this episode, Soraya sits down with client Wendy, who lost 20 pounds at 61 while going through menopause - without cutting out wine, pasta, or any of her favorite foods. After years of cycling through Weight Watchers, Noom, and Optavia, Wend...
How to Lose 20 Pounds Before the End of Summer | Ep. 42
In this episode, Soraya reveals the exact roadmap to lose 20 pounds before the end of summer — including realistic timelines, the 7 key elements that make it work for busy professional women, and how to navigate cookouts, vacations, and summer ...
The Best Workout Split for Fat Loss After 40 | Ep. 41
In this episode, Soraya breaks down the exact weekly workout split that helps women over 40 finally lose fat and build a strong, lean body. If you've been working hard but not seeing progress, this episode will completely change how you approac...
How a Skeptical Operations Director Went From "Is This a Scam?" to Wearing a Swimsuit Confidently for the First Time in 40 Years — in Her 60s | Ep. 40
In this video, Soraya sits down with TK, an Operations Director in her 60s who almost didn't join the Fit & Fulfilled Academy because she was worried that it was a scam - but now she's wearing a swimsuit confidently for the first time in 40...
You Know Exactly What to Do to Lose Weight But You're Not Doing It. Here's Why and How to Fix It | Ep. 39
In this episode, Soraya breaks down the six real reasons why so many women know exactly what to do to lose weight but still can't follow through — from self-sabotage and fear of failure to analysis paralysis and all-or-nothing thinking — and sh...
How to Stop Stress Eating When You're Feeling Overwhelmed From Work | Ep. 38
In this episode, Soraya breaks down why stress eating keeps happening even when you know better, and shares a practical system to finally stop the cycle. If you've ever found yourself mindlessly eating after a hard shift or a stressful day at w...
A Beginner's Guide to Weight Loss for Busy Professional Women: How to Get In Shape When You Don't Know Where to Start | Ep. 37
In this episode, Soraya breaks down the simplest, most beginner-friendly roadmap to start losing weight when you're currently sedentary and don't know where to begin.Want to lose 20-50 pounds without giving up your favorite foods?
What No One Teaches You After You Lose the Weight: Mastering Maintenance | Ep. 36
In this episode, Soraya breaks down the step that almost every diet and program skips entirely — maintenance. You'll learn why your body fights back after weight loss, how reverse dieting restores your metabolism, and the exact mindset and habi...
How to Lose 20+ Pounds After 40 When Your Hormones Won't Cooperate | Ep. 35
In this episode, Soraya breaks down why weight loss becomes harder after 40 and shares the exact hormone-friendly strategies that actually work. If you're a busy professional woman over 40 who's frustrated with approaches that don't work anymor...
How to Stop Overeating on the Weekends So You Can Lose 20+ Pounds (And Keep It Off) | Ep. 34
In this episode, Soraya reveals why your weekends sabotage your weight loss even when you eat relatively decent during the week, and shares the exact strategies to stop overeating on Saturdays and Sundays. You'll learn how to create weekend str...
How Julie Lost 20 lbs as a Busy Executive & Mom of 3 During Perimenopause
In this episode, Soraya sits down with Julie, a busy executive and mom of 3, who lost 20 lbs, broke free from emotional eating, and transformed her health — all while navigating perimenopause. Julie shares her honest journey: what she tried bef...
Your 'Healthy' Protein Bar Has More Sugar Than a Candy Bar How to Actually Read Food Labels | Ep. 33
In this episode, Soraya reveals the sneaky marketing tricks food companies use to make junk food look healthy and teaches you how to read nutrition labels like a professional. You'll learn the game-changing protein-to-calorie ratio trick, how t...
Everything You Know About Weight Loss Is Wrong (14 Myths Exposed) | Ep. 32
In this episode, Soraya debunks 14 common weight loss myths that are keeping busy professional women stuck and frustrated. From the blood type diet to the idea that carbs make you fat, she exposes the truth behind popular claims about apple cid...
How to Stay Consistent with Weight Loss (So You Can Finally Keep Off the 20-50 lbs for Good) | Ep. 31
In this episode, Soraya shares how to stay consistent with weight loss so you can finally achieve and maintain your weight loss goals. You'll discover the psychology behind self-sabotage, why restriction destroys consistency, and how to build s...
How to Lose Weight When You Work Full-Time, Have Kids, and Have Zero Time | Ep. 30
In this episode, Soraya reveals how working moms with full-time careers and kids can lose weight without adding hours to their day, cooking separate meals, or doing long workouts. Want to lose 20-50 pounds without giving up your fav...
How to Lose 20 Pounds Before Summer: Your 12-Week Game Plan | Ep. 29
In this episode, Soraya breaks down your complete 12-week roadmap to lose 20 pounds before summer starts on June 1st. You'll discover the exact timeline breakdown based on your body weight, the 5 non-negotiable elements that make or break your ...
How to Change Your Relationship with Food (A Step-by-Step Guide) | Ep. 28
In this episode, Soraya reveals the 8-step process to completely transform your relationship with food. You'll learn why your meal plan doesn't matter if your relationship with food is broken, how to eliminate food morality, separate emotions f...
How to Get Back on Track After Falling Off Your Weight Loss Journey (Without Doing a Cleanse) | Ep. 27
In this episode, Soraya reveals why the guilt about getting off track does more damage than actually getting off track. You'll learn practical strategies to get back on track immediately without cleanses, extreme restriction, or waiting for Mon...
Why You Keep Regaining Weight (And How to Finally Keep It Off) | Ep. 26
In this episode, Soraya reveals the real reasons you keep regaining weight after losing it, from extreme calorie restriction that tanks your metabolism to never learning the skill of maintenance. You'll discover the exact mindset shifts and imp...
How to Lose 20+ Pounds in Menopause When Your Hormones Are Working Against You | Ep. 25
In this episode, Soraya reveals the complete roadmap to lose 20+ pounds during menopause when your hormones are working against you. You'll discover why your old weight loss strategies stopped working, the 7 essential elements that actually wor...