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
33 episodes
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...
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Episode 33
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30:53
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...
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Episode 32
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27:07
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...
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Episode 31
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27:43
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...
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Episode 30
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21:07
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 ...
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Episode 29
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28:39
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...
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Episode 28
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26:12
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...
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Episode 27
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24:18
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...
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Episode 26
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21:32
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...
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Episode 25
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20:09
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?
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Episode 24
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24:31
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...
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Episode 23
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32:32
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...
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Episode 22
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28:42
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...
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Episode 21
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23:44
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 ...
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Episode 20
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22:37
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...
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Episode 19
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23:04
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...
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Episode 18
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20:17
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...
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Episode 17
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18:37
How to Start Your Weight Loss Journey During the Holidays (Instead of Waiting till January) | Ep. 16
In this episode, Soraya reveals why waiting until January to start your weight loss journey is costing you 9-15 pounds and the exact strategy to start during the holidays. You'll learn why now is the best time to build lasting habits and the "D...
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Episode 16
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18:06
How to Enjoy Thanksgiving Without Gaining Weight + Our Exclusive Black Friday Offer | Ep. 15
In this episode, Soraya reveals exactly how to enjoy Thanksgiving dinner without gaining weight or feeling guilty. You'll learn 7 strategic approaches to navigate family gatherings, handle food comments with confidence, and create movement trad...
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Episode 15
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25:24
How to Reverse and Prevent Prediabetes The Step-by-Step Guide for Busy Professional Women Ep. 14
Your doctor just told you that you're pre-diabetic, or you're worried about your family history and want to prevent it from happening. In this episode, Soraya shares the exact step-by-step plan that's helped dozens of clients reverse their pre-...
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Episode 14
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11:58
Should I Try to Lose Weight on My Own or Get Help? 5 Ways to Know | Ep. 13
In this episode, Soraya shares the 5 questions to ask yourself to determine if you can/should do it yourself or if you should get professional help with weight loss.Want to lose 20-50 pounds without giving up your favorite foods?
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Episode 13
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22:12
How to Get Rid of Food Cravings Without Cutting Out Your Favorite Foods | Ep. 12
In this episode, Soraya breaks down the science behind food cravings and how to get rid of them. You'll discover evidence-based strategies to manage cravings naturally while still enjoying the foods you love.Want to lose 20-50 po...
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Episode 12
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13:38
How to Enjoy Halloween and Holiday Parties Without Gaining Weight | Ep. 11
In this episode, Soraya reveals how to enjoy Halloween and holiday parties without gaining weight. You'll learn the strategic party plate method, how to handle social food pressure, smart alcohol strategies, and recovery protocols that actually...
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Episode 11
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21:27
How to Maintain Your Weight Loss Results (No More Rebound Weight Gain) | Ep. 10
In this episode, Soraya reveals the science behind why 95% of people regain their weight and the specific strategies used by the 5% who keep it off permanently. You'll learn about reverse dieting to restore your metabolism, how your relationshi...
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Episode 10
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25:45
5 Signs You Have a Bad Relationship with Food (And How to Fix It) | Ep. 9
In this episode, Soraya reveals the 5 signs of an unhealthy relationship with food that keep busy professional women trapped in cycles of guilt, restriction, and food obsession. You'll learn practical strategies to quiet food noise, and develop...
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Episode 9
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20:13