Sav Godfrey is a Personal Trainer and Kinesiologist who stepped away from the Fitness industry five years ago and has been trying to crawl her way back ever since.
This time, she is finally going to make it happen and she’s showing you every step of the way.
With the education of a fitness expert, but the body of someone who is out of shape. Sav shows you the messy reality of being 30 years old and starting over again.
🎙 New episodes Thursdays.
Welcome to Episode 1 of Project Sav!
Five years ago, I was a personal trainer and kinesiologist, in the best shape of my life and running my own business. Then life happened, and I've been trying to find my way back ever since.
In this episode, I'm talking about my addiction to starting over, my struggles with fitness and consistency, and why I'm finally choosing a different approach.
Here's to breaking the cycle, finding balance, and figuring it all out along the way.
♡ Sav
00:00 I'm Addicted to Starting Over
02:12 Who I Was Five Years Ago
04:09 Why I Started Project Sav
07:22 Consistency Over Intensity
09:55 My Fitness Goals & Nutrition
18:49 My New Fitness Routine
3 Jul 2026
Everyone Is Wrong About Cardio
Should you do cardio before or after lifting? Does it kill your gains? Is HIIT really the fastest way to improve your fitness?In this episode, I separate common cardio myths from physiology and explain how cardiovascular training fits alongside strength training. We talk about fat loss, muscle growth, aerobic vs anaerobic exercise, interval training, long-distance running, and how to build a routine that's realistic for your goals.Whether you're new to fitness or trying to make sense of conflicting advice online, this episode will help you understand where cardio actually belongs in your program. 💪🎙️
18 Jun 2026
Is Your Core Bracing Destroying Your Lower Back?
Learn effective core bracing techniques to stabilize your spine and maintain proper exercise form during every workout. Stop risking injury and start lifting with confidence.This guide explains how to properly engage your abdominal muscles to provide the spinal protection needed for heavy lifting and daily movement. Whether you are a beginner or looking to refine your technique, these methods ensure your midsection remains braced and secure throughout your training sessions.I demonstrate practical exercises on the floor and show you exactly where to place your hands or use props to feel the correct muscle activation. By mastering these core bracing techniques, you create a rigid cylinder around your spine, which is essential for safe lifting form and long-term joint health. Implementing these core stability exercises will help you minimize back pain and maximize your strength output.Subscribe for weekly fitness technique breakdowns, and let me know in the comments: do you struggle more with bracing during squats or overhead movements?
4 Jun 2026
Strong Lifters Never Skip This Breathing Technique
This video explains the importance of "intra abdominal pressure" for protecting the spine during "weightlifting". Proper "breathing" techniques are crucial for generating this pressure, and failing to do so can lead to serious injury and "low back pain". Understanding the connection between your breath and "core strength" is essential for "safety" and overall wellness in your fitness journey.
0:00 — Why Breathing Matters for Heavy Lifts
0:28 — The Soda Can Analogy (What Is Intra-Abdominal Pressure?)
3:05 — The Price of Compound Lifts (Why Your Spine Needs IAP)
4:29 — Force Leaks, Compression & Injury Risks
6:28 — How to Breathe During a Lift (Step-by-Step)
10:40 — Kinesiologist POV & What's Coming Next Week
21 May 2026
How Breathing Affects Tension, Posture & Anxiety
Welcome back to Roam Daily! Today, we're doing a deep dive into diaphragmatic breathing, explaining its importance and how to practice it daily.
These deep breathing exercises, often called belly breathing, are essential for overall wellness. This video provides a detailed guide on proper breathing techniques for relaxation and mindful breathing.
0:00 What Is Diaphragmatic Breathing?1:38 Why Your Body Is Stuck in Tension2:16 What Rehab Taught Me About Breathing4:09 How to Actually Do It (Step-by-Step)5:09 The Anxiety & Mental Health Connection6:16 Real-Life Uses: Gym, Pain & Panic
7 May 2026
Trying to Be That Girl… and Failing
This episode is little more personal than the others... Six months ago, I shared my journey in a video about why I'd been silent for four years. Back in 2021, I was thriving with my personal trainer business and working as a kinesiologist, building a significant influencer income through online programs and merchandise. This video revisits that period, reflecting on my career growth and the career change that led to a sabbatical from social media.
And what about present day ? My fitness motivation is still a mess, my workout consistency is non-existent, and I'm turning 30 in August with a body I'm not happy with.
This is your sign that you're not alone in your female fitness journey because even your kinesiologist is struggling.In this episode I'm giving you the unfiltered 6-month update nobody asked for but everyone needs to hear.
We're talking fitness burnout, working a full-time job you don't care about, biting off more than you can chew, and what actually happens when you try to be that girl and fall flat on your face. If you've ever felt like you can't keep up with your own fitness goals... this one's for you <3
23 Apr 2026
You're Not Eating Enough | The Real Fat Loss Formula
If you're looking for sustainable fat loss without the stress of calorie counting, this video is for you. As a kinesiologist and personal trainer, I break down how to achieve healthy fat loss by understanding your body's energy expenditure. Learn practical weight loss tips and healthy habits to create a healthy lifestyle that lasts. 💪
Chapters:
00:00 Stop Fearing Calories
00:43 Unrelated rant: My Studio Setup Fail
02:07 What a Calorie Actually Is
02:52 BMR: Your Baseline (Why Undereating Backfires)
04:54 TDEE: The Number That Actually Matters
07:14 The 4 Components of Fat Loss (What Actually Moves the Needle)
12:01 How to Actually Apply This (Tracking, Protein, Consistency)
9 Apr 2026
Stop Wasting Time at the Gym | Progressive Overload Explained
Are you consistently showing up to the gym but feeling like your body and strength are stuck in a rut? In this episode, we tackle why your efforts might not be yielding the muscle growth you desire, even with consistent weight training. As a kinesiologist, I break down the crucial concept of progressive overload to help you achieve new levels of strength and overall fitness. Tune in to learn how to properly implement this technique and finally see the changes you've been working for! 💪
In this episode:
✔ What progressive overload actually is (and why your body is designed to resist it)
✔ The rep ranges for strength, hypertrophy, and muscular endurance — and which one you should be in
✔ How to track your lifts to guarantee you're progressing
✔ Why form is non-negotiable before you add weight
✔ Time under tension: the underrated method that builds muscle without going heavier
✔ The power of the pause — and why beginners especially need this
Whether you're brand new to the gym or you've been lifting for a while with zero results, this episode will show you how to build muscle the smart way.
Kinesiologist & Personal Trainer. No fluff, no BS — just evidence-based fitness tips made for women.
00:00 Why You're Not Growing
00:31 What Is Progressive Overload?
01:50 Strength, Hypertrophy & Endurance & Rep Ranges Breakdown
03:06 How to Track & Increase Weight
05:23 Why Form Always Comes First
06:45 Beyond Just Adding Weight
07:33 Time Under Tension Explained
10:48 The Power of the Pause
13:10 Final Thoughts
26 Mar 2026
Train Every 3 Days to Build Muscle Faster
How often should you train a muscle to build muscle and grow your glutes? In this episode of Roam Daily, Romi Day breaks down the science behind the 72-hour recovery window, muscle protein synthesis, and the 3-Day Rule for muscle growth.
Many women think more gym days equals faster results — but training a muscle too often can actually slow your progress.
In this episode, we cover:
• The science of muscle recovery and protein synthesis
• Why 72 hours is the optimal window for muscle growth
• How beginners should design their first workout program
• The easiest way to structure your routine around a busy schedule
• When to shift your training to be glute-focused
Chapters
0:00 Intro: The 3-Day Rule
2:04 The Science of Muscle Recovery
3:43 Why 72 Hours Is the Magic Number
6:51 Beginner Program Design
18:51 3 Ways to Fit It Into Your Schedule
25:06 When to Go Glute-Dominant
27:37 Cardio + What’s Next
12 Mar 2026
Why Women Need This More Than Men
Most women are told to do cardio and eat less to age well, but the science says the opposite. In this episode of Roam Daily, we reveal why building muscle mass is the #1 anti-aging hack for women, protecting you against menopause symptoms, bone density loss, and a slowing metabolism.
We also cover:
Why women lose muscle faster than men (and why it matters).
The truth about getting "bulky" vs. getting toned.
How muscle acts as a "metabolic sink" to handle carbohydrates.
Why strength training is more important than cardio for long-term health.
Timestamps:
0:00 Why Women Need Muscle More Than Men
The Biological Benefits of Muscle (Bones, Brain, Metabolism)
5:32 You’re Not Going to Get Bulky
12:24 Why Cardio & Starving Yourself Stops Working
18:13 How Women Actually Build Muscle
16 Jan 2026
You’re Lifting Too Heavy Too Soon
If you’re new to the gym and jumping straight into heavy barbell lifts, you might be setting yourself up for injuries you won’t feel until later.
In this episode, I explain why rushing the process is one of the biggest mistakes beginners make — and what you should be doing instead.
We break down:
Why lifting heavy too soon backfires
What “foundational strength” actually means
The 3 pillars you need before barbells: mobility, unilateral strength, and core
Train smarter, build a stronger foundation, and set yourself up for long-term results — not setbacks.
9 Jan 2026
Nutrition Matters More Than Your Workouts
Kinesiologist Romie Day breaks down why nutrition matters more than your workout split, especially when it comes to changing body composition, boosting energy, and avoiding burnout.
You’ll learn:
Why food matters more than gym hours
What a balanced meal actually looks like
Why you should stop cutting carbs (seriously)
How much protein you really need and why
Simple meal prep tips for busy people who hate cooking
Why smaller, more frequent meals can improve energy and recovery
If you feel confused by diet culture, exhausted from overtraining, or stuck despite “doing everything right,” this episode will help you take control of your nutrition and finally make it make sense.
Let’s walk away from the gym and straight into the grocery store.
1 Jan 2026
Actually Change Your Body In 2026 (No BS Guide)
No BS - how to actually change your body composition, improve your health, and follow through on your goals. No influencer fluff or unrealistic promises.
Hosted by Romie Day, a certified kinesiologist and personal trainer, the show breaks down fitness, routine, and nutrition in a simple, realistic way that fits real life. No products to sell. Just honest education, structure, and guidance to help you build consistency and results that last.
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