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
41 episodes
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...
High Protein Hacks: How to Hit Your Protein Goals Without Eating Dry Chicken Breasts | Ep. 24
In this episode, Soraya reveals high protein hacks that help busy professional women hit 100+ grams of protein daily without eating a bunch of bland chicken breasts.Want to lose 20-50 pounds without giving up your favorite foods?
Answering All Your Weight Loss Questions | Ep. 23
In this episode, Soraya answers the most common weight loss questions she gets asked. From managing cravings and eating in a calorie deficit to handling busy schedules and maintaining results permanently, Soraya addresses the exact questions yo...
Is a GLP-1 Right for You? Questions to Ask Yourself Before Considering Medication | Ep. 22
In this episode, Soraya breaks down everything you need to know about GLP-1 medications like Ozempic, Wegovy, and Mounjaro before you consider starting them. You'll learn what these medications actually do, the side effects nobody mentions, wha...
How to Lose 20 Pounds in 2026 (The Anti-New Year's Resolution Approach) | Ep. 21
In this episode, Soraya reveals why 95% of New Year's resolutions fail by Valentine's Day and shares the exact anti-resolution approach that actually works for losing 20 pounds in 2026. You'll learn the realistic timeline for sustainable weight...
The New Way to Lose Weight in 2026: A Holistic Approach That Actually Works Ep. 20
In this episode, Soraya breaks down the new way to lose weight in 2026 using a holistic approach. You'll learn why old methods fail, and discover the three essential pillars that create lasting results without burnout.Want to lose 20-50 ...
How to Stop All-or-Nothing Thinking That's Sabotaging Your Weight Loss | Ep. 19
In this episode, Soraya reveals why all-or-nothing thinking is sabotaging your weight loss and how to break free from the perfectionist mindset that keeps you stuck in endless cycles of "starting over Monday." Want to lose 20-50 pou...
Should You Get a Personal Trainer, Nutritionist, or Both? How to Make the Right Choice | Ep. 18
In this episode, Soraya breaks down the pros and cons of hiring a personal trainer, nutritionist, or both. You'll discover what each professional actually provides, when you need one versus the other, and the hidden integrated approach that giv...
How to Lose 30 Pounds After 35: The Complete Roadmap for Busy, Professional Women | Ep. 17
In this episode, Soraya reveals the complete roadmap for women over 35 to lose 30 pounds. You'll discover why the strategies that worked in your 20s don't work anymore, the exact timeline to expect, and the essential elements that actually work...