Podcasts about horse riding

This week, we did something I've never talked about publicly before: a 72-hour water fast! But before you picture weight loss gimmicks or punishment, let's set the record straight: this was a functional health experiment rooted in curiosity, not restriction.  Inspired by Fast Like a Girl by Dr. Mindy Pelz, I timed this fast with my Power Phase (Days 1–10 of my cycle) to align with rising estrogen and maximize the benefits. In this episode, I walk you through the “why” behind this advanced strategy—deep cellular cleanup, gut healing, immune support, and a major mental clarity reset. We'll unpack the science of what happens at different fasting milestones and why this isn't something I recommend as a starter strategy for clients. You'll also learn how women should approach fasting differently than men, especially in relation to their cycles and hormone resilience. I'll share how I prepped, what I experienced physically and emotionally, and what this fast revealed about my relationship with hunger, discipline, and intuition. Spoiler: this wasn't easy, but it was powerful. Whether or not a long fast is right for you, my goal is to encourage deeper body awareness and smarter strategies; not extremes. Tune in to hear what surprised me most, how this ties into hormone health, and why syncing with your cycle might be the missing piece.  If you've ever felt confused about fasting, this episode will help you reframe it entirely. DM me your questions or share this episode with a friend who needs a fresh take on fasting.  Time Stamps:  (1:12) All The Positive Emotions(3:04) Defining The 72 Hour Fast(7:30) Starting The Water Fast(9:23) Favorite and Least Favorite Parts(16:32) Why We Did This(25:54) Feeling The Detox(28:48) Using Black Coffee(33:42) Let Us Know If You Have Questions---------------------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!

What if improving your gut health didn't require expensive supplements, fancy tests, or endless trial and error? In today's episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result. We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut's natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise. Next, we cover meal timing, and how aligning your eating habits with your body's natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact. We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you'll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs. Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health.  Listen in and take the first step toward better digestion naturally.  Time Stamps: (3:32) GI Issue Call Recently (6:56) The Three Big Pillars of Gut Health (7:19) How You Eat and Meal Hygiene (13:47) Duration of Eating and Slowing Down (16:52) Drinking Too Much Water During Meals? (18:02) Deep Breaths Before Eating (18:57) Lowering The Intensity of Exercise (20:03) Meal Timing (22:24) My Preferred Tea Blend (24:57) What To Eat (26:40) Working Through Constipation (31:06) One Supplement We'll Discuss (37:57) Reach Out If You're Interested In Coaching---------------------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!

Let's face it, it's not is it.OR...is ittell me!

Is the "just be consistent" advice getting old? By now, you've heard this advice at least a million times—from entrepreneurs, athletes, experts, coaches, and even humble newsletter writers. And they're all absolutely right. Consistency is the difference maker. The one common thread behind every major success story. But here's the problem: No one ever tells you how to be consistent—and let's be honest, it's easier said than done. Life gets chaotic. Motivation fades. Discipline wavers. Consistency breaks. Fortunately, I've spent hundreds of hours thinking about this exact problem—and I've distilled that thinking into a short list of practical strategies to help anyone become more consistent. In this episode, we are going to cover 7 practical strategies for staying consistent that aren't just a pass/fail perspective and actually make sense for pursuing the goals we want in our lives. Time Stamps: (1:18) Mama Pozos in Town (2:38) Consistency and Shoutout to Sahil Bloom (3:33) Main Points Of The Article (5:52) #1: Every Day Is Easier Than Most Days (8:02) #2: Fire In The Act, Grace In The Amount (12:02) #3: Mornings Are Your Cheat Code (14:47) #4: Harness The Power of Peer Accountability (18:52) #5: Use Progressive Overload To Build The Muscle (22:22) #6: Never Try To Make Up For A Miss (25:34) #7: Focus On The Trend, Not The Position (29:43) Managing Your Imperfections---------------------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 rider working without a trainer or instructor, this episode is for you. Because yes - you can absolutely improve your riding while training alone. In this episode of the Daily Strides Podcast, we're moving on from our Rider Basics series by getting deeper into strategies to use when riding alone. Today, we're diving into five simple yet powerful strategies that will help you make consistent progress, even when you're riding by yourself. These tips are practical, accessible, and completely doable — whether you're in a proper arena or just making the most of your back paddock.

The social aspect of cutting back or eliminating alcohol can be really stressful and I've been there too… The inevitable questions you might face if you don't order alcohol in a friend group or turn down a drink your friend really wants you to try… we've been there. In today's episode, we're going to share 6 strategies that we actually got from Julie Helms, a communication and skills expert. These are awesome strategies for someone like me, an enneagram 9, who doesn't like to be direct and confrontational if I don't have to be. Your choices are your own, and you don't owe anyone an explanation.  And while setting strong verbal boundaries (like “I'm not drinking tonight”) *IS* an option, these non verbal strategies might help you navigate situations with more comfort and grace, while inviting less follow-up questions. From ordering a mocktail with confidence to "I'll start with water, thank you" and never ordering a drink to a drink getting mysteriously "lost", these ways have saved us in those times we were cutting back but didn't want to explain ourselves. Time Stamps: (1:32) Our Incredible Team (3:09) Your Relationship With Alcohol (4:51) Alcohol Can Be Adding Fuel To The Fire (11:22) Drinking in Social Settings (12:42) #1: Order A Mocktail With Confidence (15:45) #2: You Can Have The Drink Poured But Not Drink It (17:20) #3: I'll Start With Water Thanks (19:07) #4: Keep It Simple and Say No Thanks (20:15) #5: The Toasting Trick (22:57) #6: Drink Gets Lost Throughout The Night---------------------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!

Women are not small men and it's time to start working with instead of against your body! Both Mindy Pelz and Alyssa Vitti emphasize that women aren't small men — we operate on a ~28-day infradian rhythm (vs the male 24-hour circadian rhythm), which affects:Metabolism Energy Mood Stress response Nutrient needs Strength & recovery capacity Syncing your habits with your hormonal shifts can help you:  ✔ Burn fat more efficiently✔ Gain muscle with less burnout✔ Prevent hormone imbalances✔ Feel more energized, focused, and in flow✔ Reduce symptoms like PMS, fatigue, anxiety, and cravings In this episode, we're going to look at the relationship estrogen and progesterone have on stress, highlight each phase of the menstrual cycle with training and nutrition recommendations during each phase, discuss overall cycle syncing benefits, and more!  Time Stamps: (2:44) The Circadian Rhythm (3:32) The Lesser Known Infradian Rhythm (6:42) Understanding Yourself First (9:35) Estrogen and Progesterone (13:02) Intermittent Fasting Example (17:40) Progesterone and Stress (22:15) What This Looks Like In Real Life (26:12) The Follicular Phase (36:22) Pulling Back on Training (40:58) Send This To Your Husband---------------------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!

De multiples objets connectés existent aujourd'hui dans la filière équine. Leurs applications sont nombreuses et touchent à la fois le bien-être du cheval et l'accompagnement du cavalier. Au box ou au pré, des objets connectés permettent de surveiller nos chevaux pour s'assurer de leur bien-être, détecter un poulinage ou prévenir des problèmes de santé. Ces informations précieuses peuvent aider à prévenir les problèmes avant qu'ils ne deviennent critiques.Pour le cavalier, ces dispositifs offrent un complément précieux à l'observation. Ils fournissent des données fines sur la locomotion, le rythme cardiaque ou encore la récupération après l'effort. Certains peuvent même déclencher une alerte en cas de chute, offrant ainsi un filet de sécurité supplémentaire lors des sorties en extérieur.Dans ce podcast, Benoît Pasquiet, ingénieur de recherche à l'IFCE, explore les multiples possibilités offertes par ces outils connectés pour améliorer le bien-être animal et simplifier le quotidien des professionnels et des propriétaires. Il partage aussi des conseils pour bien choisir ces technologies, selon les besoins et les usages de chacun, et insiste sur l'importance de les utiliser comme un complément — et non un substitut — à l'observation directe, au ressenti, et à l'expérience humaine qui restent irremplaçables dans la relation homme-cheval.Pour aller plus loin :• Article équipédia - Le cheval, un sportif connecté• Article équipédia - Moyens de surveillance du poulinage• Article équipédia - Des caméras pour protéger les chevaux ?• Podcast - Les accompagnements scientifiques à la performance• Webconférence - Chevaux et intelligence artificielle : perspectivesSi vous souhaitez en savoir plus sur le sujet, rendez-vous sur notre site internet equipedia.ifce.fr où vous trouverez tous les travaux de nos experts. Vous pouvez aussi nous rejoindre sur notre groupe Facebook équipédia, sciences et innovations équines pour plus de contenus. Pour ne manquer aucun épisode, abonnez-vous, partagez, commentez et n'hésitez pas à laisser 5 étoiles sur Apple Podcasts et Spotify.Hébergé par Ausha. Visitez ausha.co/politique-de-confidentialite pour plus d'informations.

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!

La filière équine ne dispose d'aucune information précise sur la surface occupée par les équidés en France. De plus, les détenteurs d'équidés sont confrontés à de multiples contraintes externes : évolution des modes d'hébergements, changement climatique, concurrence sur l'accès au foncier. Il est, de ce fait, nécessaire de mieux connaitre la gestion de leur foncier pour mieux les accompagner.Quelle est la superficie actuellement valorisée par les équidés ? Pour quels usages ? Quels seront les besoins de demain ?D'après les résultats d'une étude menée en 2023 et 2024 par l'Observatoire Économique et Social du Cheval (OESC), Anne-Lise Pépin, ingénieure d'études en économie, présentera les détenteurs d'équidés en France, leur rapport au foncier et la surface valorisée actuellement par les équidés. Elle dressera ensuite une vision prospective de l'évolution des surfaces et de la place des équidés sur le territoire.Pour aller plus loin :• Article web - Présentation du rapport d'étude• Document PDF - Rapport d'étude complet• Webconférence - Foncier & filière équine : état des lieux et perspectiveSi vous souhaitez en savoir plus sur le sujet, rendez-vous sur notre site internet equipedia.ifce.fr où vous trouverez tous les travaux de nos experts. Vous pouvez aussi nous rejoindre sur notre groupe Facebook équipédia, sciences et innovations équines pour plus de contenus. Pour ne manquer aucun épisode, abonnez-vous, partagez, commentez et n'hésitez pas à laisser 5 étoiles sur Apple Podcasts et Spotify.Hébergé par Ausha. Visitez ausha.co/politique-de-confidentialite pour plus d'informations.

It's How I Live Well time! Where someone joins to discuss what they do to improve their life…This week, guest host Anna Daly is joined by John O'Leary from the Carrickmines Equestrian Centre to talk all things horse riding!

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!

Not going to lie, this could have ended badly

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!

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!

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!

Dr. Chris Newton, known for treating spinal nerve pain and developing rehabilitation techniques based on classical dressage training, joins Dr. Peter Morresey and Dr. Bart Barber to discuss the intersection of horsemanship and veterinary care. Together, they explore how keen observation, advanced treatment methods, and rehabilitation techniques can improve a horse's response to pain. Tune in for a conversation that blends cutting-edge veterinary science with the timeless art of dressage.Watch episodes on YouTube @roodandriddle or visit us at www.rrvp.com

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!

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!

I'm breaking down the three crucial phases that lead to success: preparation, jumping, and riding away. As you listen, assess where you tend to struggle in this process. Are you skimping on preparation, overthinking the jump, or neglecting to land and ride away with intention? Understanding your patterns and tendencies is the first step to getting unstuck.   I share practical ways to improve each phase, drawing on insights from the world of horse riding. Whether you're tackling a big project at work, navigating a personal challenge, or simply trying to build momentum in your life, this episode will help you diagnose your sticking points and give you the tools to move through them with greater ease and success.   Get full show notes, transcript, and more information here: https://www.maisiehill.com/216    

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!

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!

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!

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!

Mike and Kara have a nice conversation with Tia for her panelist episode! The origins of Tia's love of Kieron Gillen comics, her Wic+Div variant collection, and riding horses competitively?!Timestamps00:00:00 - Start/Last Week in Comics00:00:55 - IRCB Panelist Spotlight ft. Tia!00:53:43 - WrapMusic provided by Infinity Shred. Find them on Bandcamp.IRCB Avatars by @ICELEVELIRCB Logo by Kyle RoseProducer: Mike RapinProoflistener: Danny MartinezEditor: Zander Riggs Support us on Patreon to get access to our Patreon-only series: IRCB Movie Club, Saga of Saga, Giant Days of Our Lives, A Better Batmobile, and more! patreon.com/ircbpodcastEmail: ircbpodcast@gmail.comTwitter: @ircbpodcastInstagram: @ircbpodcastDiscord: discordapp.com/invite/E8JUB9sReddit: ireadcomicbooks.reddit.comIRCB GoodreadsMerch: ircbpodcast.com/shop

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!

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!

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!

Conversations is bringing you a summer treat — a collection of Sarah's most memorable guests through out the years. People travel from all over the world to learn about horses from Ken Faulkner. But after a life-threatening riding accident on his favourite horse, Smoke, Ken had to learn to walk and ride again, rediscovering himself in the process.When Ken Faulkner was growing up in rural Queensland, he saw horses as tools for farm work, using them to muster and get around the station.But his very pragmatic view of these enigmatic creatures changed when Ken got his very own horse called Sascha, and 'started' her from scratch.Sascha helped Ken develop his own style of horsemanship, and in the process Ken's attitude toward himself also changed, as he edged closer and closer to the man he always wanted to be.Since then, Ken has become so respected for how he transforms horses and their riders, that people travel from all over the world to learn from him.After a terrible accident on one of his favourite horses, Smoke, Ken had to learn to walk and ride again, and at the same time he discovered himself all over again.This episode of Conversations includes discussion about horses, horsemanship, horse riding, horse training, cattle stations, Australian outback, animal behaviour, traumatic brain injury, TBI, farming, racing, Melbourne Cup, horse accident, accident, acquired brain injury, Queensland, France, Japan, United States of America, USA, ranches, equestrian, rodeo, cowboys. 

Conversations is bringing you a summer treat — a collection of Sarah's most memorable guests through out the years. Peter Lalor tells the story of 9 year old Lennie Gwyther's 1000km solo horseback ride to see the grand opening of the Sydney Harbour Bridge in 1932.When the Sydney Harbour Bridge opened in 1932, anyone who was anyone was part of the celebrations.There were floats and dancers, and a spectacular firework display.Right in the heart of the grand proceedings was the young Lennie Gwyther from country Victoria, and his horse Ginger Mick.The story of Lennie and Ginger, and their long journey to see the opening of the Bridge, captured the imagination of depression-era Australia.This episode of Conversations contains discussion about Australian History, the Sydney Harbour Bridge, the Great Depression, 20th Century history, Victoria, Leongatha, farming, horse riding, adventure, childhood, family relationships, biography, Sydney, New South Wales, Melbourne, Canberra, ACT, historical figures, Australian political history, Francis de Groot, King George V, The Bridge, writing, research, historian, 

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!

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!

Jody Tripp shares her story of running drugs for the cartel and how she managed to avoid prison despite the risks and consequences of her actions. Jody explains how she walked away from that dangerous life, changed her path, and ultimately found purpose as a prison chaplain. This conversation explores the choices that helped her turn her life around and her journey toward helping others find hope and redemption. #ExDrugRunner #CartelStories #PrisonChaplain #RedemptionJourney #TrueCrimeStories #CartelLife #LifeAfterCrime #PrisonMinistry Thank you to AURA FRAMES for sponsoring today's episode: Exclusive $35-off Carver Mat at https://auraframes.com/. Use code LOCKEDIN at checkout to save! Connect with Jody Tripp: https://www.facebook.com/share/1UE9UdDmaj/?mibextid=wwXIfr Hosted, Executive Produced & Edited By Ian Bick: https://www.instagram.com/ian_bick/?hl=en https://ianbick.com/ Presented by Tyson 2.0 & Wooooo Energy: https://tyson20.com/ https://woooooenergy.com/ Buy Merch: https://www.ianbick.com/shop Use code lockedin at checkout to get 20% off your order Timestamps: 00:00:00 Meet Jody: Chaplain and Podcast Listener 00:04:06 Childhood Struggles and Family Dynamics 00:08:06 Overcoming a Violent Past in School 00:12:15 A Wild Past and Racing Cars 00:16:35 Border Smuggling Stories and Risks 00:21:00 Life in Connection with the Cartel 00:25:18 From Witchcraft to Seminary: A Personal Journey 00:29:17 Unveiling Family Secrets and Childhood Impact 00:34:19 The Role of a Prison Chaplain 00:38:00 The Power of Forgiveness and Self-Worth 00:42:14 Redemption and the Path to Becoming a Chaplain 00:46:14 Reflections on Injustice in the System 00:50:12 A Startling Incident in Prison 00:54:31 Witchcraft and Personal Experiences 00:58:19 Dangers and Challenges of Horse Riding 01:02:55 Revealing the Past to a Partner 01:05:44 Elon Musk's Starlink Initiative Powered by: Just Media House : https://www.justmediahouse.com/ Creative direction, design, assets, support by FWRD: https://www.fwrd.co Learn more about your ad choices. Visit megaphone.fm/adchoices

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!

Luigi Mangione has become a folk hero after what he did to a health insurance CEO in NYC I've PARTNERED with Magic Mind, use code LEW20 to get 48% off your first subscription or 20% off one time purchases with code: LEW20 at checkout here: https://magicmind.com/products/magic-mind?utm_source=affiliate&utm_medium=podcasts&utm_campaign=lewspears&selling_plan=445022342 Sponsored by https://www.manscaped.com/ use code: "20SPEARS" for 20% off and free shipping! 0:00 The BIG SWING Pin! 1:00 Luigi Mangione Arrested in McDonald's 17:00 Does He Have a Grudge against United? 20:02 Luigi's Goodreads Account 26:34 Why was He at a Mcdonald's? 29:38 Lol I hope they don't drop me for this 33:02 Someone Snitched on Luigi Mangione 34:13 Right Wing YouTubers try to make it Political 37:08 Did the Police Plant evidence? 37:53 Luigi's Manifesto 38:31 The Weapon was 3D Printed 40:49 The Court Case is Going to be Crazy 41:13 Will The Media Coverage Inspire Copycats? 43:16 CEO's are Terrified 44:17 Trim Ya RingPiece 46:15 Raygun Threatening to Sue Comedian Over Dance Moves 1:06:15 Horse Riding for the first time 1:18:05 Andrew Schulz VS Kendrick Lamar 1:23:00 Drake is Suing His Own Record Label 1:28:18 Comment Section

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!

Get More Information on Virtual Lessons HERE https://stridesforsuccess.com/virtual   The world has changed and access to riding instructors and trainers has changed with it... Virtual horse riding lessons are now so easy to schedule, that riders can connect with trainers from all over the world. Not just the ones who live locally or are willing to travel to their barn or property. So, whether you're juggling a hectic schedule or living far from an experienced or suitable instructor, there's no need to put your riding goals on pause anymore. Virtual horse riding lessons are an absolute game changer and I want to tell you how they can help you as well. Why Virtual Horse Riding Lessons? As I mentioned, life is busy. Virtual lessons can help to navigate this a little more than traditional lessons.  There's no boxing or trailering horses to a different barn. There's also the opportunity to choose times for lessons that may not suit 'in-person' and local instructors. And finally, if you have decided to 'opt out' of the busyness of modern life by moving to the countryside; you can still train with an instructor that you enjoy. Not just having to make do with whoever is willing to travel to you! Virtual horse riding lessons mean that you still have regular lessons, expert guidance, personalized feedback, and goal-oriented training without the hassle of travel or scheduling conflicts. Virtual lessons will allow you to work on improving your skills while training your horse. And this is all done in your own arena - you're no longer limited by geography! Read the Full Article & Listen HERE https://stridesforsuccess.com/episode1348-how-virtual-horse-riding-lessons-can-transform-your-riding Give Virtual Lessons a Go... Right now, you can purchase a single once-off virtual horse riding lesson with me. We will get to connect initially via a private chat. I will create a short video review for you of a previous but recent video of you riding your horse. Then we will create a time that suits you to meet in your arena - virtually. After the lesson, I'll send you the recording with some 'homework' for you to work on over the coming weeks and months. Whether you're aiming to perfect your position, work on your horse's responsiveness, or simply gain confidence in the saddle, our once-off virtual lesson will help. Then, if you want to go further, we can work together Inside of Connection where you'll have access to: Virtual Private Real-Time Horse Riding Lessons every month Personalized feedback between lessons with video reviews Private 1-to-1 Chat to hold you accountable and keep you moving Expert guidance to help you troubleshoot challenges as they arise. And most importantly, the flexibility to train when and where it works best for you! You don't have to feel stuck in your riding or let distance be a roadblock. With virtual horse riding lessons, we can work together to ensure you keep moving forward—one ride at a time. If you're ready to transform your riding and get the instruction, training, and accountability you want, check out the details and join me inside Connection here. Your next breakthrough is just a click away! Happy Riding Lorna   Connect with Lorna online:- Connect in the Daily Strides Podcast Online Community https://www.facebook.com/groups/dailystridespodcast Connect in the Virtual Stable Lounge Private Group https://www.facebook.com/groups/1499737810323191 Get Going in Your Riding:- Daily Strides Premium is back! You can use the first and original audio horse riding lessons to improve your riding, train your horse, keep things interesting, and have fun… Even if you don't have a trainer or coach Start today:- https://stridesforsuccess.com/dsp Single Private Virtual Horse Riding Lesson Connection; Private Coaching & Virtual Lessons for Equestrians

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!

Trying to lose fat with a slow metabolism is just a waste of time... Let me explain. Your metabolism can be changed. Genetics play a role, but not as much as people think. “Weight struggles run in my family” 73.6% of American adults aged 20 and older are considered overweight or obese, with around 40.3% classified as obese. Only about 100 years ago, only 3-5% of Americans were overweight. Obesity was extremely rare then. Our genetics as a species didn't suddenly change causing everyone to feel like “weight struggles just run in my family”... our environment did. Obesity wasn't prevalent until hyper-palatable ultra-processed foods became the norm.  There are things you can do to make your metabolism faster or slower. A fast metabolism means that your body simply requires more energy to function. Having a faster metabolism is a good thing regardless of your goals because in the modern day world it is good to have more of a buffer. In today's episode, we're going to discuss not only how to speed up your metabolism but share exactly why your metabolism might be slowed down. We'll also talk about how semaglutide (GLP-1's) like Ozempic are contributing to a slower metabolism once individuals get off of it. Time Stamps: (1:32) Losing Body Fat and Your Metabolism(7:22) Being The Hummer(10:30) Any Reason To Have A Slow Metabolism?(11:46) Eating Less(13:07) The Big Issue With GLP-1's(14:02) High Calorie Exercise(16:34) Vanessa's Experience With Running(17:42) How to Speed Up Your Metabolism(20:15) Please Share This Episode With Someone! ---------------------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!

It's that time of year again and we totally understand if this season is filled with both excitement and anxiety... There's a lot to look forward to for many people and these events have their positives and negatives. If this is the year you are going to stick to your nutrition goals and you want a blueprint for how to have those potentially awkward conversations with family and friends about it, we've got you! In this episode, we want to breakdown how to set boundaries with others when it comes to food and any other boundary you desire to set around this time of year. Omar recently gave this presentation at our retreat and everyone loved the content so we thought we'd share it here as well. We are going to go through 5 different real life scenarios and while we had fun with the reactions, these are real scenarios we know you might be faced with during this time of year and we want to arm you with strategies and tactics that allow the other person to understand where you are coming from and give you a firm boundary with sticking to your plan.  Time Stamps:  (1:22) Omar's Specialty and Recent Presentation (4:27) Don't Have To Tell Everyone Your Goals (6:29) Sharing Boundaries (8:42) The Conversation With Yourself (10:10) Scenario #1: Company Holiday Party (14:45) Scenario #2: Tracking Macros (17:40) Scenario #3: On Sale Halloween Candy and Leftovers (18:32) Scenario #4: Your Best Friend's Christmas Cookies (24:52) Scenario #5: Family Tension Around The Holidays (29:07) Shoot Us A Message!---------------------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!

It's spooky season and we have a great topic for this week's podcast! One of my biggest pet peeves is fear mongering and I always hated people fear mongering around toxins specifically because truthfully, I find it all very overwhelming.  But I also recognize that knowledge is power, and my learning more about toxins, what they are, how they actually impact your body from a science perspective, and things you can do about it.  We can better support our health and our body composition goals! In this episode, we're going to cover what are toxins and define them clearly for you, explain the concept of toxin burden that our modern society unfortunately has us content with 24/7, how frequent our exposure is to toxins, symptoms of excessive toxins, and much more!  Time Stamps: (1:17) Scary Toxins (2:24) Pet Peeve Around Fear Mongering (5:02) What Is a Toxin? (6:53) Toxic Burden (8:20) Initial Exposure (17:19) Managing Your Toxic Burden (26:35) Caster Oil Pack (28:27) Other Strategies (31:11) Think Dirty App and Other Resources---------------------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 reason your reverse diet might not be working isn't your fault... It still amazes me how much of the human body I'm still learning about and we are at Vital Spark coaching and every single year we get better and better as coaches and practitioner's helping our clients with their health and nutrition goals. Back when we first covered reverse dieting on this podcast, I thought it was one of the be all end all ways to help most if not all of our clients with their metabolism, hormones, and getting them back to a place where they could start dieting again and be successful at it. The more we coached, the more we found that strategy only goes so far and wasn't helping as many women as we wanted and it honestly broke my heart not being able to help these women. Fast forward to now, we've got new strategies and protocols for our clients and I absolutely love the process we take our clients through now. I'll share why your reverse diet might not be working, the importance of understanding where you are at right now using the HAQ survey, why the FLUSH protocol is next level if you haven't heard us talk about it before, and more!  Time Stamps: (1:16) Officially Fall in Florida(2:57) Why Your Reverse Diet Isn't Working(5:02) What Is A Reverse Diet?(9:06) Our HAQ Survey(15:07) The FLUSH 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!

We took a rather unexpected family trip to Orlando this weekend and we're not gonna lie, it's been a long few days... First off, we want to thank everyone who reached out to us during the hurricane checking in on us we really appreciate it! Although the damage to our house is far from ideal, everyone is safe in our family as well as the animals so that's what is really important. There's a learning lesson in everything and we waned to share the reality of how we navigated this time with our health and nutrition. We packed what snacks we could at the beginning, made pit stops and smart choices at gas stations, and did the best we could under the circumstances and that's really all you can ask from yourself as well. I also didn't workout because I knew it would increase my cortisol even more during that period of time even though in the moment it would have relived some stress. These are things we learn about ourselves as we improve and gain self-awareness. We'll also discuss blood sugar and stress and what to prioritize during times of uncertainty and stress.  Time Stamps:  (1:18) Recording In Orlando In A Hotel (2:02) Recapping The Past Few Days (4:18) Owning and Transporting Animals (11:42) Should Have Been A 3 Hour Trip (14:55) Managing The Unexpected and Your Health and Nutrition (17:55) Blood Sugar and Stress (26:08) What To Prioritize During This Time---------------------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!

Why is everyone talking about hormones these days? If you've been an avid listener to our show, you know we've been talking about hormones for years but why all the sudden is it becoming more and more popular on social media and in other outlets? Moreover, why does it seem as though more and more women are developing hormonal issues and imbalances? In today's episode, we are going to explore these questions and more! We'll discuss our thoughts on why we believe this is a trendy topic right now, discuss some major factors including our food quality, diet culture, and medications, and where we would recommend you start if you feel you are struggling with hormone imbalances.  Time Stamps: (1:22) Getting Bloodwork Done Today (3:07) Why Is Everyone Talking About Hormones? (9:12) Social Media vs Real Connections (10:02) The Food Quality Aspect (12:05) Diet Culture (21:17) Birth Control (23:02) Medications (25:32) Where To Start (27:03) Hormone Healing Guide---------------------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!