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
20 episodes
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
How to Achieve Your Health Goals When You're Extremely Busy | Ep. 8
In this episode, Soraya reveals time-efficient healthy habits for women who don't have a lot of time. You'll learn how to shift your mindset from "I have no time" to finding creative solutions, plus discover game-changing strategies like execut...
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Episode 8
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26:22
The Great Lock In: How to Achieve Your Weight Loss Goals Before the End of 2025 | Ep. 7
In this episode, Soraya reveals the realistic strategies to achieve your weight loss goals before the end of 2025. You'll learn sustainable methods that work through the holidays to create lasting results.Want to lose 20-50 pounds withou...
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Episode 7
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26:04
Law of Detachment for Weight Loss: Why Letting Go Gets You There Faster | Ep. 6
In this episode, Soraya explores the counterintuitive Law of Detachment and how releasing desperate energy actually accelerates weight loss results. You'll discover why obsessing over the scale blocks progress and learn a simple process to make...
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Episode 6
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15:50
How to Lose Weight During Menopause When Your Metabolism Has Slowed Down | Ep. 5
In this episode, Soraya reveals the science behind why weight loss feels harder during perimenopause and menopause, and shares the exact strategies that work when your metabolism has slowed down. You'll learn how to work with your changing horm...
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Episode 5
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25:52
How to Stop Stress Eating When You Have a Demanding Job | Ep. 4
In this episode, Soraya explains why willpower alone can't stop stress eating and shares practical strategies that work when you're dealing with demanding deadlines, difficult clients, or back-to-back meetings. You'll discover the science behin...
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Episode 4
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15:08
How to Lose 20 Pounds: A Step-By-Step Roadmap for Busy Professional Women | Ep. 3
In this episode, Soraya breaks down her comprehensive roadmap for losing 20 pounds in a way that actually lasts. You'll learn why most people's timeline expectations are completely wrong, how to create a sustainable calorie deficit without star...
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Episode 3
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31:21
Why Your Healthy Habits Don't Stick (And 10 Ways to Fix It) | Ep. 2
In this episode, Soraya shares her proven 10-point system for building habits that actually stick, even when your schedule is unpredictable or your job is demanding. You'll learn strategies like planning for your menstrual cycle, the minimum vi...
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Episode 2
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14:51
How to Have Energy All Day Long (Even with a Demanding Career) | Ep. 1
In this episode, Soraya reveals 10 science-backed strategies that high performers use to maintain consistent energy from morning to evening, even with demanding careers. You'll discover why caffeine isn't a long-term solution and learn practica...
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Episode 1
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19:25