Joe Holder is a performance coach, Nike Master Trainer, and wellness strategist who works with elite athletes, artists, and brands at the intersection of fitness, mindset, and longevity.

If you want real results by summer, this episode lays out exactly how to use the next 12 weeks to build strength, improve conditioning, lose fat effectively, and create a body that looks and performs better. We break down how to get into solid general shape in the first 4–6 weeks, then transition into smarter “toning” phases that focus on muscle balance, symmetry, and definition. Joe explains the difference between building vs. toning muscle (and why most people get this wrong), plus what most people miss when structuring a workout plan that actually delivers visible change.

You’ll learn how to use the three types of cardio strategically, including when cardio helps recovery instead of hurting progress, and how to apply progressive overload, de-load phases, and supercompensation so your body keeps adapting.

We also get tactical with carb cycling, sustainable fat loss, training with PCOS and how to monitor short-term progress so you build real intuition about what’s working.

Joe shares the key difference between rigid routines and flexible frameworks, what elite athletes and celebrities do differently, and how to stay consistent long enough to see real momentum.

If you’re ready to treat the next 3 months like a focused training camp and walk into summer feeling strong, lean, and dialed, this episode is your blueprint.

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This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week I’m sitting down with my longtime manager and close friend, Chelsea Becker--the type A to my type B--for an honest conversation about beauty, hormones, motherhood, ambition and what “having it all” actually looks like in this phase of life. We talk about navigating life with and without kids, the selflessness motherhood brings, and what we’d struggle with most if we switched roles. We get into the scrutiny women face in the public eye, the hypocrisy around criticizing women for being transparent, and why I regret talking so openly about certain procedures. We discuss whether confident, secure women can still want to change their appearance and why that conversation feels so charged.

On the beauty side, we break down the advice we got in our 20s that turned out to be a lie, the things we did as teens that now make us cringe, honest thoughts on peptides, basic laser protocols, the treatments I like for fine lines and pigmentation and how to find a provider you actually trust. We also talk about periods getting worse with age, perimenopause symptoms no one prepares you for and how hormones shift everything from your skin to your workouts.

On the fitness side, we get real about maintaining consistency with two young kids and a business, at-home workout recommendations, why we’re not chasing a certain physique at 40 (except maybe the Kardashian arm!) and focusing on strength and longevity instead. We also share a writing exercise to optimize your life, how recovery principles shape the way we approach beauty and ambition, and what being of service actually means in this season. It’s layered, funny, self-aware and very much a conversation between two women figuring it out in real time.

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This episode is brought to you by:

• Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.
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• Visit livemomentous.com and use promo code well for up to 35% off your first order.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This FREE powerful manifestation guided audio will shift your energy FAST. Get a 14-day free trial and over 60% off for a limited time at activations.com/blonde. Discount only available through the website, not the app store.

Listen to my interview with founder Mimi HERE.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.