Muscles and Malarkey

Travel doesn’t have to mean abandoning your workout routine—but it also doesn’t have to include one. In this episode of Muscles & Malarkey, we’re talking about training while traveling and how to approach it in a way that actually supports you, not stresses you out. 

If working out while you’re away helps you feel better, stay grounded, or keep some normalcy in your routine, there are plenty of ways to make it happen. I’m sharin...

In this episode, I’m sitting down with my friend and teammate, April, to talk about her journey into fitness and how it evolved into powerlifting.

We dive into the highs and the hard seasons — navigating injuries, rebuilding strength, and the mental shifts that come with committing to long-term growth. April shares what it’s really like to face setbacks head-on and choose to keep showing up, even when the path forward isn’t linear.

B...

The gym is a shared space… so why do some people act like they’ve never interacted with another human before?

In this episode of Muscles and Malarkey, we’re breaking down gym etiquette — what actually matters, what’s just annoying, and how to not be that person everyone side-eyes but never confronts.

We’re talking:

• How (and when) to ask to use equipment
• Why interrupting someone mid-set is unsafe and rude
• Hogging machines, rest times...

Season 3 is here, y’all!

In this kickoff episode of Muscles & Malarkey, I am back and doing things a little differently. Instead of recording months in advance, Season 3 is all about being more present, more current, and more connected to what’s actually happening in the fitness world (yes, even the chaos).

I dive into New Year momentum — why you don’t have to change just because it’s January, but why it’s also totally okay if th...

It’s the Season 2 finale of Muscles and Malarkey, and we’re closing things out with someone truly special — my coach, Jess “Mamabear” Rogers 

Jess has an incredible journey, from starting out raw to becoming a powerhouse equipped lifter. In this episode, we dive into her evolution as an athlete, the lessons she’s learned along the way, and what it really takes to be a great coach — not just someone chasing likes on the ‘gram.

We also...

 Your first powerlifting meet doesn’t have to be scary—this beginner-friendly guide walks you through how to sign up, what to pack, and how to step on the platform with confidence. 

In this episode, I break down everything you need to know to feel confident stepping onto the platform, including:
 ✅ How to sign up for a powerlifting meet (federations, memberships, and rules made simple)
 ✅ Must-haves for your meet day bag (ge...

 In this episode of Muscles and Malarkey, I’m joined by Eric — a strength scientist and PhD candidate whose passion for fitness runs deep. We talk about how he found his way into Olympic weightlifting, the lessons he’s learned along the way, and one of the scariest moments of his life at just 23 years old. Eric also shares insight into his groundbreaking work in the neurological field, including the meaningful impact he’s making wi...

 In this episode of Muscles and Malarkey, I sit down with Ty, a high-level powerlifter known for his impressive lifts and dedication to the sport. We talk about his journey into powerlifting, what it’s like to step onto the competition platform, and how he’s navigated the challenges of injury and recovery. Ty also shares his perspective on giving back to the lifting community, the importance of building a strong mindset, and why ha...

In this episode of Muscles and Malarkey, I’m joined by my friend Megs to chat all about our first powerlifting meets—what went right, what definitely didn’t, and everything we learned along the way. If you’re prepping for your first competition, we’re serving up tips to help you feel confident, ready, and a little less panicked when you hit the platform.

We also take a few detours (because of course we do), including a totally neces...

EPISODE TWENTY! WOW! 

In this week's episode, I give you a brief catch up on how lifting has been going and my plans for my next meet. 

I also discuss something that's been on my mind for a minute - how the media you expose yourself to can negatively (or positively) infulence you. It's important to remember that social media is not always as it seems - and I dive into some of the harsh truths surrounding that. 

Tune in ...

In this episode of Muscles and Malarkey, I sit down with the fierce and fabulous Amythest—roller derby powerhouse, powerlifting queen, and all-around unapologetic badass.

We dive into what it means to show up as your full, authentic self in every space—whether you're taking hits on the derby track or lifting heavy on the platform. Amythest shares her journey through sport, community, and self-discovery, and we get real about th...

Got hurt? Tweaked your back, rolled your ankle, or flared up some tendinitis? Don’t panic—this episode is for you. 

In Episode 18, I break down exactly what to do in the first 48–72 hours after an acute injury so you can manage pain, protect your progress, and avoid making things worse. I share the full story of how I re-flared my back in late 2024—after ignoring my own advice—and how I clawed my way back to pulling a state record ...

Welcome back to Muscles and Malarkey! In today’s episode, I’m joined by my good friend Kim—powerlifter, coach, referee, and all-around badass. We dive into the power of discovering strength training and how it can be life-changing, especially for women and young lifters. Kim shares what it’s like coaching kids and women in powerlifting, the joy of lifting alongside her own child, and why creating a safe, supportive environment is ...

 This week, we're diving into how to set SMART goals—goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Whether you're aiming for a fitness milestone, a personal project, or a lifestyle change, SMART goals can help you get there with clarity and purpose. Tune in for practical tips and real-life examples to help you get started! 

Follow me on Instagram at MusclesandMalarkey. 
Email me at Musclesa...

 Welcome to another episode of Muscles and Malarkey! 

Kat is a powerhouse—literally and professionally. She’s a Public Health Advocate, Competitive Powerlifter, Referee, and Certified Personal Trainer who’s deeply passionate about making real change in her community. 

In this episode of Muscles and Malarkey, we talk about the boulders of public health (not just the pebbles), why surface-level fixes aren’t enough, and what it’s going ...

 In this episode, I sit down with Holly, a cardiac rehab nurse with a wealth of experience and a passion for helping people take charge of their health. We go beyond the gym walls to talk about what proactive healthcare really looks like—from small daily habits to how the medical system supports (and sometimes misses) prevention. Holly shares what her day-to-day looks like working with cardiac patients, how recovery goes beyond phy...

In this episode of Muscles and Malarkey, we’re tackling a listener-suggested topic from Katie P—how to stay motivated when discipline just isn’t doing the trick. I’m sharing 10 practical tips to help you boost your motivation, from decreasing decision fatigue and prepping with intention, to trying out alternative strategies that actually work in real life. If you’ve been feeling stuck or just need a little push, this episode is ful...

In this episode of Muscles and Malarkey, I sit down with my friend and fellow lifter, Bridgette, for a conversation that goes beyond sets and reps. We dive into the mindset that fuels progress in lifting, the importance of finding your people in the gym, and why supporting other women in strength sports is a game-changer.

We also talk about the power of community, celebrating strength in all its forms, and lifting each other up—lite...

 Your body isn’t a trend—it’s yours. But for decades, society has treated women’s bodies like fashion statements, constantly shifting the ‘ideal’ from one extreme to another. From the heroin chic of the ’90s to the rise of the hourglass figure, these ever-changing beauty standards create a toxic cycle that leaves women chasing an illusion instead of embracing their own strength, health, and confidence. 

In this episode of Muscles an...