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Are you intrigued by this week's title? That title is called a hook. A hook is something that gets your attention because it opens a loop in your brain, and gets you to keep reading/watching/listening until that loop is closed. Why do certain reels on Instagram get you to pause and watch them through? Because there is text or video or something that hooks you in by opening that loop in your brain. This little-known psychological phenomenon is called the Zeigarnik effect, coined by Dr. Bluma Zeigarnik. This is why every episode of a good show ends in a cliffhanger. (It's why I'm really angry with the author of the Fourth Wing series… leaving every book with a cliffhanger.) It's also the same reason why many high-performing women find themselves overwhelmed quickly when making changes in their health and fitness. These women are giving their all in every area, but just like your computer only has so much RAM and you can only have so many tabs open before it slows down, you can only do so many things before your executive function (the “management system” of your brain) gets taxed. Add in stress, poor sleep, anxiety (all common symptoms of hormone imbalances) and your executive function is even more limited. The Zeigarnik effect states ''Our minds quickly forget finished tasks. However, they are programmed to continually interrupt us with reminders of unfinished tasks.” In other words, the Zeigarnik effect causes you to have lingering thoughts about the to-do's you haven't done, the deliverables you have yet to finish because your brain is looking for closure. We can hack this effect (the same way I've hacked netflix by pausing episodes in the lull instead of finishing the episode) by reducing cognitive overload. So how do we do that when we have a million priorities? In this episode, I'm going to share with you 4 key ways and strategies to mitigate the Zeigarnik effect that is causing you a lot of overwhelm and stress when it comes to your health and fitness goals. Let us know your biggest takeaway from this episode! Time Stamps: (1:15) Intrigued By This Week's Title? (2:27) The Concept of Hooks (7:32) Why This Effect Exists (15:14) #1: Top 3 Priorities (18:06) #2: Consistency (28:35) #3: Chucking 2 Minute Tasks (33:27) #4: Mind Management (37:34) You Once Prayed For These Tasks (42:55) The Power of Breath Work (45:25) Please Share with A Friend---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
At one point I cried to my doctor because I was just so frustrated…. I thought I needed to eat less, be stricter, exercise harder but none of it was working. In fact, I found myself gaining weight, looking puffier, and feeling more exhausted the harder I tried. Does this sound familiar? "You're just being lazy. It's all in your head" is what I kept telling myself and that only made things worse mentally. It wasn't until I dug deeper into my hormone health and found the root cause I was able to start truly healing and getting back to myself. In this episode, I'm going to explain the four key changes that I implemented that made all the difference for me. We will cover why I backed off of my training, learned to nourish my adrenals with proper nutrition, cut back on caffeine which was incredibly hard at the time, and learned to rebalance my circadian rhythm. Time Stamps: (0:25) Team Coming Into Town (1:32) The Adrenals (3:05) My Hormone Healing Journey (5:15) What To Look For With Adrenal Fatigue (9:15) Pulling Back Intensity (11:25) Nourishing Your Adrenals (14:28) Magnesium Rich Foods (16:18) Hydration and Electrolytes (19:12) Proper Supplementation (19:54) Cutting Back on Caffeine (21:15) Prioritizing Sleep (25:05) We Can't Work With Everyone---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
So excited to have Coach Jodi Stonehocker on the podcast today! Jodi joined our team at the end of 2024, but she came to us with tremendous experience having been a nutrition coach since 2015, collecting multiple certifications across the years to grow her specialties, from CrossFit Level 1 & 2, Precision Nutrition, MMU Level 1, and even FDN-P- Functional Diagnostic Nutrition Practitioner. Her passion for helping women started with her own journey, growing up watching her parents experience multiple health challenges and seeing her mom in and out of doctors offices with a brain tumor... Ultimately Jodi knew she wanted to put herself on a different path of better health. She was always athletic, from competitive cheerleading to CrossFit, but eventually her body could no longer handle overtraining and undereating, and she developed Hashimotos, which is an autoimmune disease of the thyroid. This is what led her down the path of functional health and really diving into both how the body works on a scientific biological level as well as doing the deep work in mindset, realizing that so many women like herself need more than basic nutrition and fitness coaching. Now she has her Hashimotos in remission and loves to teach other women how to live a balanced life with holistic health habits and a good mind/body balance. Jodi lives in Utah with her husband and 5 & 7 year old boys. They are an active family who love skiing, surfing, hiking, and anything outdoors! In this episode, we dive into Jodi's background and why she went the functional route after her second child, finding balance with Crossfit, why she finds so much joy in 1-1 coaching, and more! Time Stamps: (0:10) Introducing Assistant Coach Jodi (8:10) Choosing The Functional Route After 2nd Child (11:30) Finding Balance with Crossfit (16:12) The Joy of 1-1 Coaching (18:30) Integrating A Holistic Approach (22:36) How To Do It All As A Mom (25:20) You Are Not Broken (26:46) Where To Find Jodi---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
I woke up today feeling like today is going to be a bad day and if you've done this too you aren't alone... Even with all the biohacking tricks in the world and dialed in morning routines, you are still human and you won't feel 100% every single day. This is the 50/50 of life I like to refer to. We can't have good days without the bad and in this episode, I want to share what I do on my off or "bad" days so it doesn't spiral into several days or even weeks. One of my favorite things to do is look at my feelings wheel and gain some awareness on exactly what I'm feeling at that moment. Awareness is absolutely key here. Then I download those thoughts onto paper, get them out, and visit some new thoughts and/or mantras that I have collected and integrated into my life over the past few years. Then I ask myself how I can get out of my own head and into my body by changing my physical state. This works like a charm. Then I remind myself that the work just needs doing and to take action anyway. Listen in as I dive deeper into these thoughts and let us know if this perspective shift helps you on your off days! Time Stamps: (1:37) Feeling Off The Past Two Weeks (3:49) How I Got To This Point (6:03) The Feelings Wheel (10:32) The Reality of Owning a Business (18:47) You Aren't Alone (22:52) Remembering Your Priorities (27:12) Important Affirmations (31:57) Going Forward After This---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Still chasing the “dream body”… but deep down, feeling stuck, tired, or disconnected? Girl, It's time to shift the focus.In this bold, identity-driven episode of the Ambitious & Fit Podcast, Michelle reveals the real reason so many high-achieving women get stuck in the cycle of short-term results and long-term frustration:
Ask Me A Question For Next Week's Episode!Included in this episode: 1. The core principles of training effectively. 2. Generic crash course. 3. Creating your own program4. The best split types 5. Core movements6. Reps & sets7. Strength & hypertrophy 8. Tempo & rest 9. Training hard enough 10. The no - nos and must dos. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/
We receive so many questions about labs that we wanted to take this week's episode and dive deep into some of your most popular questions! Whether you think you need you need certain lab tests drawn based on the symptoms you are experiencing or if you are just curious and thinking about your future health, we'll cover some of the most popular tests today and answer some specific questions around them. Some questions include: I can only invest in one right now… DUTCH test or GI Map? When do I take a DUTCH test if I don't have a regular cycle? What labs can I do while on birth control? If I'm trying to get pregnant, is a DUTCH test a good idea? Can I do a DUTCH test while postmenopausal and on HRT? AND What labs should I ask my doctor for? If you have questions beyond this episode, please DM us and let us know! Time Stamps: (2:58) Investing In One Lab Test: GI Map or Dutch Test? (8:02) Giving Clients Insight Inside of Vital Spark (8:27) Dutch Test With An Irregular Cycle (12:16) Finding Your Ovulation Window (14:14) Labs On Birth Control (17:57) Dutch Test and Pregnancy (20:30) Dutch Test, Postmenopausal, and on HRT (22:19) What Labs Should You Ask Your Doctor For? (23:55) CMP Test---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Join my Beautiful Community Membership here: https://www.solin.stream/pernilla
Can you manifest your dream body? Yes, to a certain degree you can! More importantly, you won't be able to achieve/ maintain your dream body if you don't have this..In this Episode, I will dive into why knowing your true value and self-worth is the #1 thing you need to manifest, not only your dream body.. but your dream life!Don't let me spoil it all! Press play and enjoy!What to expect from this podcast and future episodes:I want you to know you are not alone. I've been through all the ups and downs, and I am here to cut the BS and finally give you answers on how you can achieve your fitness goals, lose fat, and get toned without extremes—while enjoying life!Here is what to expect from this podcast and future episodes: Fun, digestible episodes filled with all the information you need to start toning up your body and reaching your body goals Relatable stories on how to get through the hurdles in your journey Tips to help you tackle your nutrition and training so you can get lasting results A friend you can connect with, have a laugh with, but who is going to tell you as it is!No gatekeeping here! We are going to CUT THROUGH the fitness industry BS and give you the real sh*t.So press play and enjoy!Find Manouk on Instagram for more fitness inspiration and information! @manoukvinkAre you ready to start transforming your body, lose the stubborn fat, and finally be in control of your fitness goals without extremes and restriction, and get lasting results? P.S. on the 14th of April I am hosting Manifest your Dream Body MasterclassI will be diving into, tools and techniques that will help you manifest the body you desire!https://academy.nouksfitness.com/ManifestBodyWorkshopConnect with Manouk here: @manoukvink Join My NUSA Membership - academy.nouksfitness.comFind workout programs Here-> https://www.nouksfitness.com/bundles
I've felt restricted around all different types of eating so I get it... I've had clients who I give the same protocol to and one person says “this is too restrictive” and another person says “this is great”One thing I've really learned over the years is that restriction is a feeling, not a fact. And it comes down to our own thought patterns, which can be influenced by our beliefs and past experiences. There are things I used to find restrictive- like not drinking alcohol, limiting caffeine- that are just part of what I do now and don't feel restrictive at all. This is where individualization comes in, and is a big reason why we don't just give cookie cutter plans to people. We often make RECOMMENDATIONS based on people's health history, symptoms, goals, etc. and then further tailor those recommendations based on labs, but the recommendations are a starting point… some people will come back and say “is there more we can do, I want to tackle this as fast as possible and as effectively as possible, so if there's anything else you think would help, I'm ready to do anything” in which case we might make the plan even more detailed or “intense” For others, they might say “this feels really restrictive, I don't know how I can do this, I'm freaking out”, in which case we simplify the plan. Plans are never black and white, they are a spectrum of grey, and we need to find each person's ideal spot of grey where they are able to move the needle and follow the plan. At the end of the day, restriction is a feeling, and it is one that we can approach like any other feeling that comes up. In this episode, we'll tackle the concept of restriction and hopefully give you a different lens to view it in route to your health and nutrition goals. Time Stamps: (1:26) Feeling Restrictive(5:27) Changing The Plan or How We Think About It(11:02) The Personalized Process(13:47) Asking Yourself Questions Around Restriction(17:32) Verbal Abuse Example(21:17) How To Challenge Your Thoughts---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
the 2nd episode of this 3 part series
If you're a woman over 35 struggling with fat loss, hormones, or maintaining results, this episode is for you! We're answering all your biggest questions about weight loss, metabolism, and the role hormones play in achieving your dream body. No fad diets—just real, sustainable solutions. Drop your questions in the comments! Let's break the cycle of frustration and get real results!We talk about:-Why fat loss feels impossible (and how to fix it)-The truth about sustainability & chronic dieting-How to measure progress beyond the scale-Why fasting is overrated-Should you take a GLP-1 medication?-The real deal on calories in, calories out-Postpartum weight loss & hormone balance-PCOS, thyroid issues, and what your labs really meanTime Stamps: 0:00 Introduction1:48 why you can't maintain fat loss4:28 food noise and chronic dieting12:05 which diet is best16:05 keto is a dumpster fire21:24 water weight and carbs25:40 the truth about GLP-1 drugs30:05 How much are you ACTUALLY eating?35:25 breastfeeding, injured, or sick44:04 dealing with diastasis recti48:00 hormone replacement and PCOS51:24 getting hormone lab work57:42 what to consider when choosing an online hormone company63:45 depression and hormonesCONNECT WITH KAIT:IG: https://www.instagram.com/kaitannmichelle/Email: https://go.maverickonlinecoaching.net/mailing-listFree FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfPTwitter: https://twitter.com/kaitannmichelleCONNECT WITH MAVERICK:IG: https://www.instagram.com/maverickonlinecoaching/SLAE: https://www.instagram.com/slaehormonesolutions/Website for SLAE Hormone Solution: https://slaehormonesolutions.com/Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coachingAsk anonymous questions: https://ngl.link/maverickonlinecoaching1Fat Loss & Hormones - Everything you need to know to achieve your dream body Hosted on Acast. See acast.com/privacy for more information.
We lost a sweet family dog very unexpectedly this past week and it got me thinking a lot about life and how perceive our expectations... A lot of tears, frustrations, and other emotions throughout that morning and a lot of my thoughts came back to the expectations or misexpectations we put on life circumstances. Although Stella was older, we always forgot just how old she was because of how young and spry she always SEEMED. And in comparison, the other family dog, Levi—who is 2 years older than her— APPEARED old in every way. We have been expecting his “time” to come for about 2 years now… preparing mentally for it to happen at a moments' notice. For Stella, none of us were expecting she would go first, and none of us were expecting her to go like this. Playful and energetic right until the very end. If anyone had any concerns about it, some of my siblings and I would've made more of an effort to be with her in the last week. One sibling beating herself up over the fact that this dog was originally hers as a puppy, and she ALMOST came home to my parent's house last night, but had a change of plans, and for that reason didn't get to see her one more time or be there when it happened. How often do we have strong emotions come up in day to day life that wouldn't be as strong if our expectations had just been aligned with the reality? If we had expected to lose a dog in her older age today, after living a beautiful life, we probably would feel peaceful instead of distraught. A tangible example for day to day life… how often do you go into the week thinking “I'm going to eat healthy, hit my macros, and go to the gym X times” but then work gets busy, you forget to track, you miss a workout, and then you think “this sucks” and feel upset? What if you spent some time going into the week planning as best you can for what you KNOW is on your plate— or even just being real with yourself if you have a career that can ramp up or down in busyness in a moment's notice— and set really realistic expectations for the week, even if it's not what you WANT the week to look like? Would you feel a lot better if you missed the gym? Probably. And just feeling slightly better can be the difference between you adjusting the plan and continuing to move forward vs. giving up on the plan and “starting over next week.” I even felt this with a vacation recently… where I had labeled it as a “vacation” because we were going to Cancun, Mexico, and I had expectations of coming home feeling refreshed and relaxed because that's what usually happens on beach vacations. But the reality is that this was not a vacation, but a time spent working remotely while also being with friends in Mexico outside of working. This led to resentment and frustration when working, feeling more physically run down because I wasn't resting, and coming home with thoughts like “maybe I just shouldn't have even gone”… yet if I had gone in with the right expectations, I still might've felt tired coming home, but I would've had thoughts like “it's worth it because that was so fun, and how cool that I have a job where I can work remotely in beautiful places?!” At the end of the day, if you're not happy with the reality… it didn't/isn't matching your expectations… then you can either change your expectations or change your reality. But don't sit between the middle indulging in really negative emotions when you are in control of the way you think about your situation. I'm not saying to just NOT feel negative emotions (trust me, I'm feeling them today), but I do think we can also choose to look at the “bright side.” Listen in as we talk through this thought process together and RIP Stella. While I wish I could've hugged you one more time, I'm happy to know that it was quick, that a family member was home, and that you did live such a great life right up to the end. Time Stamps: (3:32) Losing A Family Pet (6:52) Expectations and Our Feelings (8:29) Your Expectations and Your Fitness Goals (12:02) Managing Expectations and Reality (19:42) The Power of Awareness (23:22) Our Team at Vital Spark (26:29) Working On Your Expectations---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
If you're a woman over 35 struggling with fat loss, hormones, or maintaining results, this episode is for you! We're answering all your biggest questions about weight loss, metabolism, and the role hormones play in achieving your dream body. No fad diets—just real, sustainable solutions. Drop your questions in the comments! Let's break the cycle of frustration and get real results!We talk about:-Why fat loss feels impossible (and how to fix it)-The truth about sustainability & chronic dieting-How to measure progress beyond the scale-Why fasting is overrated-Should you take a GLP-1 medication?-The real deal on calories in, calories out-Postpartum weight loss & hormone balance-PCOS, thyroid issues, and what your labs really meanTime Stamps: 0:00 Introduction1:48 why you can't maintain fat loss4:28 food noise and chronic dieting12:05 which diet is best16:05 keto is a dumpster fire21:24 water weight and carbs25:40 the truth about GLP-1 drugs30:05 How much are you ACTUALLY eating?35:25 breastfeeding, injured, or sick44:04 dealing with diastasis recti48:00 hormone replacement and PCOS51:24 getting hormone lab work57:42 what to consider when choosing an online hormone company63:45 depression and hormonesCONNECT WITH KAIT:IG: https://www.instagram.com/kaitannmichelle/Email: https://go.maverickonlinecoaching.net/mailing-listFree FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfPTwitter: https://twitter.com/kaitannmichelleCONNECT WITH MAVERICK:IG: https://www.instagram.com/maverickonlinecoaching/SLAE: https://www.instagram.com/slaehormonesolutions/Website for SLAE Hormone Solution: https://slaehormonesolutions.com/Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coachingAsk anonymous questions: https://ngl.link/maverickonlinecoaching1
Listen to this when you feel to, to reprogram your subconscious and watch your body shift effortlessly
Send us a textAre you stuck in the cycle of dieting, losing weight, regaining it, and feeling like your metabolism is working against you? If you're over 50 and frustrated by the constant struggle to lose weight and keep it off, this episode is for you. Coach Kevin tackles one of the biggest myths in the fitness industry: the idea that dieting alone can give you your dream body. He breaks down why eating less isn't the answer and reveals a smarter, more sustainable approach to building the lean, strong, and capable body you want - without wrecking your metabolism in the process. What You'll Learn in This Episode:✅ Why dieting alone fails 95% of the time (and how it actually slows your metabolism)✅ The shocking truth about weight loss drugs and extreme calorie deficits✅ How dieting causes muscle loss (and why muscle is the real key to staying lean and youthful)✅ The Silver Edge Nutrition Pyramid – A simple framework for fueling your dream body✅ The ideal workout plan for men and women over 50 (hint: it's NOT hours of cardio)✅ Why walking is the best cardio for fat loss and longevity ✅ The two lifestyle factors that are just as important as diet and exercise If you've been struggling to lose weight and keep it off, it's time to ditch the crash diets and focus on a sustainable, long-term strategy. This episode lays out exactly how to fuel your body, train for strength, and optimize your lifestyle so you can transform your metabolism and finally get lasting results. Resources & Links:
You are bombarded by fitness and health information every single day but there are only a few truths you need to focus on... It can be extremely overwhelming in today's society with ads and content everywhere talking about what you should be worried about when it comes to your health and fitness and we know that pain too. As a health and nutrition company ourselves, we understand it can be a lot so in today's episode, I want to focus on three fitness truths that I believe every woman needs to hear. These truths contradict a lot of what you'll conventionally hear and we think that's a good thing. We'll cover why you don't need to spend as much time in the gym as you think you do, why building bigger muscles is the goal and not getting "toned", and why effective isn't the same as intense. Let us know which one surprised you the most and if this was helpful! Time Stamps: (1:22) Coming Back From Travel (1:52) Recent Viral Post (8:02) #1: You Don't Need To Spend A Ton of Time In The Gym (14:02) #2: Building Bigger Muscles (19:20) #3: Effective Is Not The Same As Intense (27:57) Please Rate and Review---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
3 episodes on how to build the body you've always wanted. It all starts with food...
We're so excited to share another incredible coach here at Vital Spark with you Coach Whitney! Coach Whitney joined our team last summer and she came to us with a ton of experience as a coach with 2 years of online coaching and 4 years of in-person training experience. She's helped hundreds of women transform their bodies. As a pre and postnatal specialist and women's coaching specialist, along with experience working with a lot of perimenopausal clients, she has an impressive resume. But she isn't just a powerhouse coach, she has been in the shoes of so many of you! After sadly losing her mom to breast cancer at a young age, Whit turned her pain into purpose and fell in love with understanding women's health holistically. Then once she found herself postpartum and with a hypothyroidism diagnosis, she found herself diving even deeper into her own health to prove first-hand that no diagnosis or circumstance has to hold you back from reaching your goals! She lost 20lbs and regained her energy, and is now thriving as a mom to 2-year-old Emma and baby Brooklyn, living with her husband and dogs outside of Asheville, NC. I'm so excited to finally have Whit joining us on the podcast so you all can hear a bit about her story, learn from her experiences, and see why she is such an impressive and loved coach here at Vital Spark. I personally think that Whit is simultaneously one of the sweetest and mentally toughest people I know. In the time that I've known her I've watched her overcome hardships personally, and always doing so with a smile on her face, ready to share what she is grateful for and still show up and give her clients her all. Time Stamps: (1:13) Welcome Coach Whitney! (3:58) Body Image Issues in High School (7:20) Testing TSH Levels and Coming Back “Normal” (14:07) Imposter Syndrome (16:36) The Postpartum Journey (20:12) Full Blown Panic Mode With Second Pregnancy (27:37) Facing Adversity (32:31) Ideal Takeaway For You (33:52) Where To Find Coach Whit---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Welcome to The Dream Body Challenge Part 4 & 5!Over the past four weeks, I've been releasing a podcast episode weekly as part of my 5-Part Dream Body Challenge!These are Parts 4 & 5 combined of the challenge. In today's episode of this series, I'll be diving into the essentials you need to know about adjusting your nutrition to get the results you desire!I'll break down some myths and misconceptions, along with practical advice on what to adjust in your nutrition to achieve a toned and fit physique!I'll also cover Day 5 of the challenge, where I'll guide you through the steps you need to take to execute your plan and maintain the results you've worked so hard to achieve. Plus, I'll share tips on how to keep the momentum going that you've been building up!Don't let me spoil it all! Press play and enjoy!If you want a chance to win a FREE coaching access the Full Challenge Experience and fill out the action guides [HERE]What to expect from this podcast and future episodes:I want you to know you are not alone. I've been through all the ups and downs, and I am here to cut the BS and finally give you answers on how you can achieve your fitness goals, lose fat, and get toned without extremes—while enjoying life!Here is what to expect from this podcast and future episodes: Fun, digestible episodes filled with all the information you need to start toning up your body and reaching your body goals Relatable stories on how to get through the hurdles in your journey Tips to help you tackle your nutrition and training so you can get lasting results A friend you can connect with, have a laugh with, but who is going to tell you as it is!No gatekeeping here! We are going to CUT THROUGH the fitness industry BS and give you the real sh*t.So press play and enjoy!Find Manouk on Instagram for more fitness inspiration and information! @manoukvinkAre you ready to start transforming your body, lose the stubborn fat, and finally be in control of your fitness goals without extremes and restriction, and get lasting results? P.S. on the 20th of February I am hosting Inner Goddess WorkshopWhere we will be diving into how you can reprogram your beliefs & thoughts and how this impacts transforming your physical Body!Get the Goddess Workshop Replay Here https://academy.nouksfitness.com/GoddessWorkshopConnect with Manouk here: @manoukvink Join My NUSA Membership - academy.nouksfitness.comFind workout programs Here-> https://www.nouksfitness.com/bundles
MAGIC MIND DISCOUNT
It's normal to say that you have weird cravings when you're pregnant and experiencing all those hormonal changes… Why is it not more normal to talk about how our day to day cravings could relate back to hormonal changes? You know those times where you are craving those salty pretzels or something savory and you're not really sure why? In this episode we're going to cover some of the most common cravings we experience, and how they could actually be your body communicating with you about your hormones or nutrient status. Many of these explanations are not reasons for us to justify having the thing, but for us to be kinder to ourselves when we struggle with wanting these things or overconsuming these things. Rather than treating the craving by giving the body what it's craving, let's understand WHY we're craving it, and address the root issue. We will cover 5 of the most prominent cravings including salt, sugar and carb, fat, caffeine, and chocolate cravings and why they might be coming up for you. Time Stamps: (2:05) Increased Cravings This Cycle (4:52) Specific Cravings (7:37) #1: Salt Cravings (15:24) #2: Sugar and Carb Cravings (22:12) #3: Fat Cravings (24:52) #4: Caffeine Cravings (27:54) Insulin Resistance (28:37) #5: Chocolate Cravings---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Welcome to The Dream Body Challenge Part 3!Over the next 4 weeks, I will be releasing a podcast episode as part of my 5-Part Dream Body Challenge!This isDay 3 of the Challenge! In today's challenge, you'll discover exactly how to set up your workout to achieve the results you desire!I'll be diving into:How to deal withgym intimidationWorkout frequencyWorkout durationHow many exercises to doWhich exercises to do and how to order them… and so much more!Don't let me spoil it! Press play and enjoy!If you want a chance to win a FREE coaching access theFull Challenge Experience and fill out the action guides[HERE]What to expect from this podcast and future episodes:I want you to know you are not alone. I've been through all the ups and downs, and I am here to cut the BS and finally give you answers on how you can achieve your fitness goals, lose fat, and get toned without extremes—while enjoying life!Here is what to expect from this podcast and future episodes: Fun, digestible episodes filled with all the information you need to start toning up your body and reaching your body goals Relatable stories on how to get through the hurdles in your journey Tips to help you tackle your nutrition and training so you can get lasting results A friend you can connect with, have a laugh with, but who is going to tell you as it is!No gatekeeping here! We are going to CUT THROUGH the fitness industry BS and give you the real sh*t.So press play and enjoy!Find Manouk on Instagram for more fitness inspiration and information! @manoukvinkAre you ready to start transforming your body, lose the stubborn fat, and finally be in control of your fitness goals without extremes and restriction, and get lasting results? P.S. on the 20th of February I am hosting Inner Goddess WorkshopWhere we will be diving into how you can reprogram your beliefs & thoughts and how this impacts transforming your physical Body!Join the Goddess Workshop Herehttps://academy.nouksfitness.com/GoddessWorkshopConnect with Manouk here: @manoukvink Join My NUSA Membership - academy.nouksfitness.comFind workout programs Here->https://www.nouksfitness.com/bundles
In today's episode Rubes adds onto the training chat to speak to how to set up training to achieve your dream body using progressive overload in structured training blocks. Ruby goes over RPE, technique and range, volume and how these elements work together within a training program to help you progress towards your ideal physique. Follow Eat Like Ruby →https://www.instagram.com/eat_like_ruby/Start training with us
It's time for a pep talk... My motto this year is lean into discomfort. Nothing worth doing comes easy. The price of feeling good is also feeling bad. That's the 50/50 of life. Trying to never feel bad is like trying to outrun your own shadow. Thoughts are like fire: it can cook you dinner or it can burn your house down. It can save you or it can destroy you. You can do hard things. Your brain just wants to make you believe you can't. Think of it like working out. The weights don't become lighter over time, you get stronger. Just because you feel bad doesn't mean you need to change anything (except maybe your own mindset). We hope this episode is a reminder that the things worth pursing are hard, you'll be better for going through it, and trust yourself to push through the tough times. Time Stamps: (2:47) A Needed Pep Talk Around Hard Things (5:25) Lean Into Discomfort (8:17) What Omar Is Most Proud Of Himself For (10:06) Alcohol Example (18:55) Unpacking With Someone Else (21:20) Tangible Step By Step Process (24:47) What Would My Mentor Think?---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Welcome to The Dream Body Challenge Part 2! Over the next 4 weeks, I will be releasing a podcast episode as part of my 5-Part Dream Body Challenge! This is Day 2 of the Challenge. In today's challenge, I will be diving into how you can decode the body, and understand why your body is holding onto fat.. what is the energetic reason for it? How can you tackle that so that you can get rid of stubborn fat!? I will also be sharing with you, tips to stay motivated.. or actually how to stay consistent! Don't let me spoil it! Press play and enjoy! If you want a chance to win a FREE coaching access the Full Challenge Experience and fill out the action guides [HERE] What to expect from this podcast and future episodes: I want you to know you are not alone. I've been through all the ups and downs, and I am here to cut the BS and finally give you answers on how you can achieve your fitness goals, lose fat, and get toned without extremes—while enjoying life! Here is what to expect from this podcast and future episodes: Fun, digestible episodes filled with all the information you need to start toning up your body and reaching your body goals Relatable stories on how to get through the hurdles in your journey Tips to help you tackle your nutrition and training so you can get lasting results A friend you can connect with, have a laugh with, but who is going to tell you as it is! No gatekeeping here! We are going to CUT THROUGH the fitness industry BS and give you the real sh*t. So press play and enjoy! Find Manouk on Instagram for more fitness inspiration and information! @manoukvink Are you ready to start transforming your body, lose the stubborn fat, and finally be in control of your fitness goals without extremes and restriction, and get lasting results? P.S. on the 20th of February I am hosting Inner Goddess Workshop Where we will be diving into how you can reprogram your beliefs & thoughts and how this impacts transforming your physical Body! Join the Goddess Workshop Here https://academy.nouksfitness.com/GoddessWorkshop Connect with Manouk here: @manoukvink Join My NUSA Membership - academy.nouksfitness.com Find workout programs Here-> https://www.nouksfitness.com/bundles
We can't wait to share an interview that's long overdue with a new coach to Vital Spark, Coach MacKenzie! MacKenzie joined our team late summer 2024. She came to us with an impressive resume: a Bachelors in Exercise Science, Masters in Kinesiology, and Masters in Nursing, and a combined 9 years of experience as a Labor & Delivery Nurse, Athletic Trainer, and as an Online Coach! But she doesn't just have the knowledge and experience, she has walked the walk! Years of a demanding nursing schedule on top of having kids left her with severe hormonal imbalances, no longer looking and feeling like the athlete she had always been. Once she discovered functional health, her entire world changed! Now she lives the crazy life of being a working mom to 7-year-old Raelynn and 5-year-old Cayden, coaching Raelynn's softball team where they live outside of Nashville TN, managing a household with 2 dogs, and still maintaining her own health & fitness! I'm so excited for her to share her story with you all, so you can find out why she is such a loved coach on our tea Time Stamps: (1:32) Mckenzie's Background (4:05) Pursuing Athletic Training (6:32) Dreamed Working In Baseball (10:09) Shifting To Nursing School (13:42) Becoming A Mom (16:12) Going Through The FLUSH Protocol (23:30) Shifting Into Coaching (26:32) You're Right About Your Body (28:12) Where To Find---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
FREE TIMELINE CREATION CLICK HERE CHAT TO ME ABOUT COACHING ON WHATSAPP JOIN TEAM EXCELLENCE COACHING To submit a question for a Q&A episode click here Don't forget to subscribe to my YouTube channel! To join my FREE CIRCLE COMMUNITY click here 1MR Discount Code: EMMA10 Alliance Supplements Discount: EMMA10 Catch you in the next one xo
Welcome to The Dream Body Challenge! Over the next 4 weeks, I will be releasing a podcast episode as part of my 5-Part Dream Body Challenge! This is Day 1 of the Challenge. In today's challenge, we will be discussing how to define your goal and why you may have been working toward the wrong goal, which could have kept you stuck on your fitness journey. Don't let me spoil it! Press play and enjoy! If you want a chance to win a FREE coaching access the Full Challenge Experience and fill out the action guides [HERE] What to expect from this podcast and future episodes: I want you to know you are not alone. I've been through all the ups and downs, and I am here to cut the BS and finally give you answers on how you can achieve your fitness goals, lose fat, and get toned without extremes—while enjoying life! Here is what to expect from this podcast and future episodes: Fun, digestible episodes filled with all the information you need to start toning up your body and reaching your body goals Relatable stories on how to get through the hurdles in your journey Tips to help you tackle your nutrition and training so you can get lasting results A friend you can connect with, have a laugh with, but who is going to tell you as it is! No gatekeeping here! We are going to CUT THROUGH the fitness industry BS and give you the real sh*t. So press play and enjoy! Find Manouk on Instagram for more fitness inspiration and information! @manoukvink Are you ready to start transforming your body, lose the stubborn fat, and finally be in control of your fitness goals without extremes and restriction, and get lasting results? Connect with Manouk here: @manoukvink Join My NUSA Membership - academy.nouksfitness.com Find workout programs Here-> https://www.nouksfitness.com/bundles
Your doctor could be gatekeeping something that could transform your health... I know that's a bold statement and I wouldn't be saying it if I hadn't seen it change my life first hand and countless lives here at Vital Spark. I'm talking about Dutch tests and GI Maps and while there are many doctors out there that embrace these tests, many do not are are stuck in their old ways of practicing. I want you to be an advocate for your health and that starts with awareness and knowing what is available to you when it comes to testing and finding the root cause of your issues. In today's episode, we're going to be discussing why doctors might be against these tests, how these tests changed my life, full moon and testing, and much more! Time Stamps: (1:27) “Cold” In Florida Right Now (3:27) Functional Lab Testing (5:02) Why Doctors Might Be Against Testing (7:12) How These Tests Changed My Life (16:27) Full Moon and Testing (18:32) Client Example (22:32) The Future of These Tests (24:57) Please Rate and Review---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Are you sick of nutrition advice that sounds like it was written for a robot? Ready to ditch the diet drama and enjoy eating? In this nutrition-focused episode, we'll discuss everything you need to know about fueling your body to help you feel your best. Forget complicated meal plans and restrictive eating – we're talking real-world nutrition that fits your crazy-busy life AND helps you reach your body-related goals. Perfect for the woman who wants: - Nutrition advice that doesn't require a PhD - Realistic strategies that work - To stop feeling guilty about everything you eat If you're done with diet confusion, ready to eat for energy and feel amazing, and want nutrition advice that makes sense – this episode is your new best friend. Schedule a Session: https://www.heathermaio.com/coaching-options Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1
This might just be what you and your gut need in 2025... We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more. Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss. Some gut issues can look like: - Mood disorders- Stool changes- constipation, diarrhea- Abdominal bloating and gas- Feeling full quickly- Heartburn, GERD, reflux- Stomach pain, burning, or cramping, nausea- Hormonal imbalance (gut issues common in perimenopause)- Food sensitivity- IBS, IBD, Crohn's, colitis, etc- Autoimmune disease- Skin issues- eczema, acne, psoriasis- Nutrient deficiencies (poor absorption)- Getting sick often/easily To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed? In today's episode and Part 2 of these series, we're going to cover the specifics around the 5R gut protocol, what you need to know to utilize it, the 5 stages, and more! Time Stamps: (1:12) Part 1 Last Week(2:34) The Lawn Analogy(6:20) Planting The New Seeds(7:57) Prebiotics(10:52) The Repair Phase(11:56) Rebalance---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
In this episode of the "Wellness Diaries" podcast, host Ashleigh Hubbard addresses the misconceptions women have about weight loss and body composition. She emphasizes that chasing a lower number on the scale often leads to misguided fitness goals. Instead, Ashleigh advocates for building muscle through weightlifting to achieve a toned and lean appearance. She discusses societal pressures, media portrayals of body image, and the importance of understanding body composition rather than focusing solely on weight. The episode aims to educate listeners on the benefits of strength training and encourage a healthier mindset regarding body image and fitness goals. Topics covered: Misguided focus on weight loss as the primary goal for achieving an ideal physique Importance of building muscle through weightlifting for a toned appearance Societal pressures and media influences on body image perceptions The distinction between weight loss and body composition Common fears associated with strength training and weightlifting Benefits of strength training for overall health and metabolism Encouragement to shift focus from the scale to body composition and performance The idea that gaining weight can be part of a healthy journey towards muscle building Importance of community support and guidance in fitness journeys Book a consult call: https://calendly.com/ahubnutrition/strategycall?month=2024-11 FREEBIES & COACHING Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/ IG: https://www.instagram.com/ahubnutrition/ IG: https://www.instagram.com/thewellnessdiariespodcast/
Today, I am talking about Creating Your Dream Body and how to take the steps to do this and WHY it's so important. Listen in. Ready to lose 10lbs in 12 weeks? Join The Jumpstart today! Special Bonus: Visualization Checklist from today's episode.
In today's solo episode, we're diving into becoming an asset for your dream man, dream career, and dream life. Now, when I say “asset,” I don't mean it in a transactional way. I'm talking about stepping into a version of yourself that naturally attracts everything you desire — not through hustle, but through embodiment and becoming your most thriving Self. And because we're all about going beyond the surface level here, I'm sharing some unconventional tips that go beyond traditional self-care routines. I'm talking about somatic healing, cultivating self-connection, and becoming *that* version of yourself. So bby, grab your cacao or matcha and a journal because you're going to want to implement these practices! JOIN MY FEMININE MINI-MIND THRIVE ON LIFE STARTING FEB 2025 APPLY FOR ONE OF MY 1-1 COACHING CONTAINERS HERE LISTEN TO MY PREVIOUS EPISODE HERE In this episode, I discuss: – Unconventional tips beyond self-care routines you need to implement today – The benefits of rewriting your own narrative to step into self-empowerment – Why you need to create a Feminine Magnetism Pleasure Practice – The importance of shadow work to emotionally regulate yourself – All the ways to pour into you – including dating yourself Connect with Laura: Laura's Website: https://www.lauraherde.com/ Laura's IG: https://www.instagram.com/laura.herde/ Laura's 1-1 Coaching: https://www.lauraherde.com/application-1-1 Laura's Coaching Certification Course: https://www.instagram.com/embodiedcoachacademy/ More free resources for you: *FREE* HEAL YOUR FEMININE ENERGY – THE GUIDE *FREE* TRIAL OF MY CERTIFICATION - THE EMBODIED COACH ACADEMY *FREE* TRAINING FOR FEMALE BIZ OWNERS: SHE SUCCEEDS MASTERCLASS >> EMAIL ME TO CONNECT/ ASK QUESTIONS: hello@lauraherde.com >> FOLLOW ME ON INSTAGRAM: @laura.herde Feel free to share this episode with your bestie, and tag me on IG when you listen so I can repost you! Thank you so much for tuning in, love xx
This might just be what you and your gut need in 2025... We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more. Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss. Some gut issues can look like: - Mood disorders- Stool changes- constipation, diarrhea- Abdominal bloating and gas- Feeling full quickly- Heartburn, GERD, reflux- Stomach pain, burning, or cramping, nausea- Hormonal imbalance (gut issues common in perimenopause)- Food sensitivity- IBS, IBD, Crohn's, colitis, etc- Autoimmune disease- Skin issues- eczema, acne, psoriasis- Nutrient deficiencies (poor absorption)- Getting sick often/easily To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed? In today's episode and Part 1 of these series, we're going to cover a lot of gut health topics that may be slowing your progress down and explain why the 5R gut protocol might be useful for you. Stick around for Part 2 where we'll dive into the protocol piece by piece. Time Stamps: (1:51) 5R Gut Protocol(2:37) The Importance of Gut Health(12:59) Noticing Changes In Your Gut Health(22:55) Gluten and Dairy(25:08) Why We Don't Recommend Supplements(26:17) The 5R Gut Protocol---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
I tried a lot of things for hormone health in 2024… Some I've shared on social media and on this podcast and some have been complete flops that I will never share. I enjoy the trial and error and being a guinea pig for these modalities. To save you a bunch of time and effort, I want to share with you what I'm taking into 2025 when it comes to health hacks and self care practices. I'll list them below in case you want a detailed explanation of each and let me know which ones you take into 2025! Flush Protocol:Liver = 10-20% of metabolismFunctional foods, juices, supplements, and medical food powders to nourish thyroid and adrenalsI aim for 1-2x/year for ongoing maintenance, everyone can benefit from at least 1 flush in their lifetime! Follicular Phase Progressive Overload:Days 1-17ish I aim to increase my training volume (increased weights and/or reps) compared to prior month follicular phaseI reduce volume (or don't train at all) in luteal phase (Days 17+) Silent Walks:Helps with blood sugarSilent = nervous system supportingOverall movement = muy bueno!I aim to do 1-2 per day, the more the merrier! Scheduled Play Time:It's so important to broaden your life!Put play on your schedule and treat it as an appointment that can't be missed Lymphatic Drainage:Dry brushing, gua sha, lympathic massageHelps move lymph fluid for better detoxification (and aesthetics!) Weekly Yoga Class:I used to do a lot of yoga at home, but love going to a class 1x/weekVinyasa or Yin onlyI keep my practice restful- goal is nervous system management! Caffeine Limits:I've gone from drinking 600mg caffeine per day in 2021, to 0mg per day in 2023, to having 50-125mg per day in 2024 and feel great!This is MY limit that keeps my adrenals happy, yours might be different! Warmer Cold Plunges:I used to do plunges as often as possible and as cold as possible, but newer research suggests warmer and less often is more optimal for womenAim for 45+ degreesLess frequent during luteal phase Feast/Fast Cycles:Most women should NOT be fastingFasting only works if you have fed up and restored your hormones!I usually do light intermittent fasting around my follicular phase, and will throw in longer fasts around ovulation or menstruation every once in a while Sober periods:Started doing this by accidentGoing months without alcoholKeeps liver from getting sluggish IV Drips:Maybe 1x/quarter I'll do an IV dripIV therapy = almost 100% absorption compared to ~50% for pillsAnytime I feel like I'm getting sick or just feel run down I'll schedule an IV Time Stamps: (2:39) Treating Myself As The Guinea Pig (3:32) The FLUSH Protocol (5:10) Favorite and Not Favorite Parts (7:49) Follicular Phase Overload Training (10:37) Silent Walks (13:12) Scheduled Play Time (17:22) Lymphatic Drainage (21:04) Limiting Caffeine Intake (23:13) Warmer Cold Plunges (24:49) Feast and Fast Cycles (27:22) Sober Cycles (29:30) IV Drips---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Fat Loss Simplified: tips for weight loss, workouts, nutrition, fitness, and a balanced life
As we step into 2025, it's time to confront a familiar challenge: not just setting but actually achieving our New Year's resolutions. If you're tired of making the same promises year after year without seeing results, this episode is for you. I'll reveal why most resolutions fail and provide practical strategies to make this year different. Let's break the cycle of unfulfilled goals and create lasting change. Discover the psychological trap that keeps us setting goals without following through: The dopamine rush of making resolutions Why we often prioritize goal-setting over goal-achieving The danger of trying to change everything at once Learn how to approach your resolutions differently this year: The power of focusing on just 1-3 meaningful changes Breaking goals into manageable, micro-steps Creating accountability systems that work Key Areas for Impactful Change Hydration: Aiming for at least 64 ounces daily Protein intake: Targeting 0.7-1 gram per pound of desired body weight Sleep: Prioritizing consistent, quality rest Understand how to create changes that last beyond January: Making your goals fun and flexible Aligning your actions with your long-term vision The importance of regular reflection and adjustment Are you ready to break free from your resolution rut and create real, lasting change in 2025? This episode provides the insights and strategies you need to set realistic goals and actually achieve them. Don't let another year slip by without progress. Tune in now and learn how to make this the year your resolutions become reality. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton
Have you ever had a quote or short essay completely change how you look at something? Whether it's gaining awareness about something new or looking at an old problem through a new lens, seeing and hearing other's perspectives can change our hearts and minds for better or for worse sometimes. In today's episode, I want to focus around a central subject about how you feel in your body and the many factors that can contribute to that feeling. I want to share one of my favorite books recently titled, "101 Essays That Will Change the Way You Think" by Breanna West and specifically share 18 short passages from this book and give you my interpretation of what they mean. Please let me know if you have a favorite one and Happy New Year! Time Stamps: (1:43) Favorite Thing About Christmas (4:44) The Relationship With Your Body (7:37) Your Kids Hear and Internalize Everything (8:52) Photoshop and The Distortion of Reality (12:57) Judging Others and Your Opinion Of Yourself (16:10) Your Friends and How They Treat Their Body (17:16) The Media You Consume (18:09) Your Heritage and Your Hometown (19:57) Relationships and Physical Expectations (21:16) The Journey vs A Destination (22:54) Genuine Friendships (24:00) Cat Calls (24:40) Your Body's Acceptability (27:07) The Sun and Vitality (28:24) Your Self-Worth (30:20) The Body of Celebrities (31:57) What Our Bodies Were Meant To Do---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Everyone wants to know how to eat to balance your hormones and I wish it was an easy answer... “Just tell me what to eat” people will ask. I'm actually really happy that we as a culture have shifted away from the low fat of the 90's, low carb of the early 2000's, and the overall fearing calories of recent years, and are starting to bring awareness to eating FOR hormone health! But we're also very much still a culture of processed foods and fast food. Everyone's living off caffeine and stress, and our blood sugar is all over the place. Eating to balance your hormones is a matter of going back to basics and eating in a well rounded & nourishing way. In this episode, we're going to share the 3 steps to follow to eat in a way that promotes balanced hormones including how to eat a mostly whole food diet, how to avoid eating naked carbs, and how to get 20-40 grams of protein at each meal. These steps have helped the thousands of women we've coached at Vital Spark and we hope they work for you too! Time Stamps: (1:32) It's The Mold! (2:08) Eating For Your Hormones (5:22) Diet Aka Did I Eat Today? (6:04) #1: Mostly Whole Food Diet (9:27) #2: Avoid Eating Only Naked Carbs (13:26) #3: Eating 20-40 Grams of Protein At Each Meal---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
In todays episode coach Jordan dives into a quote that he says in his content "Build your dream body, to reveal your dream body". In this episode you will see why it is important to have seasons of transformation, how to build your dream body, how to reveal your dream body, and much more. ENJOY! Apply to work with me 1:1 Strongandsexyapplication Steal the framework that has transformed 1,000+ women Watch here!
Fat Loss Simplified: tips for weight loss, workouts, nutrition, fitness, and a balanced life
Ever hesitated to lift weights because you're worried about turning into the Incredible Hulk overnight? In this episode, I'm tackling the widespread myth of "bulky muscle" and revealing why this myth is holding you back from achieving the body you truly desire. The Truth About Muscle Building Discover why the fear of getting "too muscular" is unfounded and how it's preventing you from: Boosting your metabolism Improving your overall health Enhancing your body composition Learn the science behind muscle growth and why it's nearly impossible to accidentally become overly muscular, especially for women. Debunking Common Misconceptions The real difference between "lean" and "bulky" Why those combination exercises aren't delivering results The truth about how much muscle you can actually gain Practical Steps to Start Your Muscle-Building Journey How to structure your training for optimal results The importance of proper nutrition for muscle growth Setting realistic expectations for your progress Ready to overcome your fear and embrace the transformative power of strength training? This episode provides the knowledge and motivation you need to take that first step towards a stronger, healthier you. Don't let misguided fears hold you back any longer. Tune in now and discover how building muscle can be the best gift you give yourself this year. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton
I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence… My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say “I'm fat.”No idea how to respond (I was 16 at the time), I defaulted to “don't say that!”Of course, considering I was talking to a 5 year old, this just prompted a “why?”I too thought “why?”WHY is a FIVE year old girl picking apart her body?I was very familiar with the struggles of comparing my body to other girls in high school, finding myself wearing looser shirts and positioning myself in photos to hide the parts of my body I was ashamed of… But this was when I first realized just how much diet culture and negative body talk affect us.When women say “I can't eat that” or “I'm on a diet”… girls hear that too.This has always been a deep driver for me as a coach…Despite the 1000+ women my team and I have coached over the last 5 years, I was NOT put on this earth to help women lose weight.I was put on this earth to help women LOVE their bodies by HEALING them. Is weight loss often a part of that journey toward health? For sure! And our girls are dang proud of the external transformations they achieve. But these transformations come from a place of LOVE and wanting to give ourselves the gift of consistent energy, regular PMS-free cycles, freedom to eat foods without fear of GI issues… not from a place of self-hate or shame. In this episode, we'll discuss how to pull yourselves toward your goals in a positive way rather than being pushed by ego or in negative ways. This is a powerful mindset shift to head into the new year with and we hope you start adopting it today! Time Stamps: (0:42) Shared A Recent Story On Instagram (5:45) Pulling Ourselves Into The Positive (8:45) Imagine You Are Talking To A 5 Year Old (15:55) Our Individualized Approach---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
In todays episode coach Jordan dives into the topic of eating less and training more & why this is not the right approach when you want to transform your body. We will dive into seasonal transformation, aligning your nutrition with your training, Lifestyle management & much more. ENJOY Apply for 1:1 coaching here Strongandsexyapplication Watch the process that has helped 1,000+ women transform their body Watch here!
Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories? Many even higher! In order to understand this, you need to understand BMR. You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle. For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in the episode). So how do we get to potential BMR and potential TDEE? BMR: Improve metabolic processes by working systems of the body: Adrenals, Thyroid, Liver, Gut, Sex hormones, and Insulin. TDEE: Increase NEAT: Work on habits and behaviors to increase activity levels, Increase energy by feeding up, Increase desire to get out and move by improving internal health (you're less inclined to play with your kids or do active adventures with friends when your PMS is terrible or your gut is irritated), Optimize NEAT: Strength train > cardio, More calorie burn POST workout, Work smarter not harder, Make it shorter and more effective, which makes you more consistent with workouts. Optimize TEF: Work on food quality without unnecessarily removing foods and creating restriction. ADD don't subtract mindset This is why you'll see me share so many quotes or testimonial videos from clients saying how they're eating foods they used to restrict, and have LOST weight! Listen in as we go in detail about all of this and more! Time Stamps: (1:46) Quick Story You May Relate To (4:10) What Is BMR? (6:21) What Burns Calories (8:04) Diving Deeper Into BMR (10:02) Potential vs Actual TDEE (15:37) Our Process (18:32) The Calories Out Portion (20:08) Actions We Have Our Clients Work On (22:32) Food Quality---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
We officially hit 200 episodes! We appreciate all of you that have listened to one, all (DM us if you have) or anything in between! Last episode we talked about how optimizing insulin and blood sugar is really the hidden gem for a lot of people's hormone healing and weight loss journeys, we chatted about how to know if you are insulin resistant or on the path toward insulin resistance, and we walked through the science of how these things actually work in the body so you can UNDERSTAND WHY this impacts your weight. This week let's chat about how to actually balance blood sugar from a nutrition, movement, and lifestyle perspective! First, I want to share a story about a woman named Susie who also listens to the Vanessa G Fitcast. Susie just started her own business and is busier than ever. She sleeps 5-7 hours at best and often forgets to eat, leading to some binge eating at night and/or on the weekends. She has always carried a bit more weight than she would like so she has had a history of yo-yo diets in the past to try and lose the weight. Nowadays she eats overall healthy, but truthfully her health isn't as much of a priority as it once was, as she is at her desk most of the day and doesn't have time for much activity. She listened to Episode 199 and starts to put the puzzle pieces together of how blood sugar could be playing a role in keeping her stuck. If you resonate with Susie, I have 6 foundational blood sugar balancing strategies that you can start using today that we've seen make a tremendous difference in the lives of our clients. Let us know which ones you'll be incorporating soon! Time Stamps: (1:12) Episode 200!!! (2:48) Last Week's Episode (4:15) Story Time (9:32) Insulin Surge (15:44) Consistent Meal Timing (18:50) Managing Fiber Intake (20:17) Awareness of Macros (24:12) Naked Carbs (29:37) Low Intensity Movement and Strength Training (31:57) Supplementation When Needed (33:42) Support From Specialists---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
Optimizing insulin and blood sugar is really the hidden gem for a lot of people's hormone healing and weight loss journeys. After consuming food, especially carbs, blood sugar levels rise. The pancreas detects this increase and releases insulin. Insulin facilitates the update of glucose by cells, promoting conversion into energy or storage as glycogen in the liver and muscles. In periods of low blood sugar (fasting, between meals, or during physical activity), the pancreas releases glucagon to stimulate the liver to convert stored glycogen into glucose, releasing it into the bloodstream to raise blood glucose levels. Blood glucose levels are constantly changing within the body, and feedback mechanisms adjust insulin and glucagon release accordingly. Over time, insulin insensitivity can occur when blood sugars are consistently high, and the pancreas keeps on secreting big dumps of insulin, and the cells start to become resistant to it. Meaning that the message is sent, but it's never delivered or read. To compensate, the pancreas will then secrete more insulin in order to push that message through. This can eventually lead to high levels of insulin and blood sugar at the same time! Insulin resistance can result in: Excess storage of fat, especially in the midsection (apple shape!) Reduced energy production. Less ability to burn calories and tap into fat stores. Poor blood sugar regulation. Muscle loss. Systemic inflammation and immune system issues. Other hormonal imbalances. It may also contribute to high triglyceride levels, low HDL cholesterol, high blood pressure, and propel you toward metabolic syndrome, increasing your risk of heart disease, stroke, and type 2 diabetes. In this episode, we want to take a deep dive into all things insulin and insulin resistance so you understand what your body is doing from a hormonal level and what you can do to counteract these potential consequences. Everyone is different though so make sure you seek out those trained to handle more complex cases like us here at Vital Spark! Time Stamps: (2:14) Insulin Resistance (3:52) What Is Insulin? (6:20) Storage Forms of Glucose (8:29) What Happens When Blood Sugar Gets Low? (12:57) Omar's Honest Thoughts Where He's At (19:16) Common Signs of Insulin Resistance (24:44) Fasted Blood Insulin Marker (27:44) Normal vs Optimal (30:12) Tracking Blood Sugar---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
The REAL reason your weight isn't moving might surprise you... And that reason has to do with how you are measuring your weight in the first place: the scale. Most women will randomly step on the scale one day to see where they are at, or they weigh in at the doctors office. They're shocked to see a number higher than they expected or heavier than they've ever been before. They decide to go on a diet, or to start exercising more and eating healthier. They continue to step on the scale each morning and at first they see the number go down… they feel excited. After a couple of days it goes up and now they feel frustrated. They continue like this… back and forth with weight up and down, and after a few weeks the scale is up even HIGHER than it was when they started… now she feels like “what the hell” this is pointless, and goes back to her “normal” eating routine. See how this could be a problem when it comes to weight loss? In today's episode, we're going to breakdown how to use the scale properly as one tool for weight loss, how to be aware of normal fluctuations, how to use multiple metrics to assess progress, why you should also focus on performance goals, and much more! Time Stamps: (2:56) Using The Scale Incorrectly (7:02) Where To Start (10:47) A Pre-Scale Warmup (12:42) Identifying Your Emotions (15:42) Managing Expectations (22:20) Body Fat Testing (25:09) Have Performance Goals As Well (26:22) Other Ways To Track Improvement (27:52) Body Composition---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
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