Stay ConnectedOur mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!
There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!
We cover hormones, exercise, nutrition and answer all of your questions!
Copyright: © Stephanie Crassweller
Before I hop into today’s episode: WE ARE GIVING AWAY 3 MONTHS OF FREE COACHING!
And there are limited runner up prize packages of $500 off, + $50 gift card to your choice of Amazon, Lululemon or Starbucks AND you will be entered to win 1 of 2 DUTCH hormone tests!
The best part is it is free to apply!
Just head here: https://1ck2gu1qfir.typeform.com/vitalitybday
Anyone else hate the scale as much as me?
It SUCKS when you are putting in effort, you feel good and then you hop on the scale and it does not reflect all the hard work you are putting in.
In Today’s episode Kirianna and I cover:
- What to expect in a reverse diet and will you gain weight eating more food (for details on what a reverse diet is, why you need one in menopause and how to do this properly please head to the last episode)
- Reasons the scale MIGHT go up in a reverse diet - and how to avoid that
- Reasons the scale can go up and down day to day in menopause - how to avoid that
- And the best ways to measure progress that don’t include the scale
TIMESTAMPS:
(00:00) - Intro
(01:40) - Birthday Coaching + Hormone Testing Giveaway!
(02:50) - Overview
(06:36) - Reverse dieting overview - do you need one?
(19:18) - 10 Reasons the scale will go up in a reverse diet
(01:15:36) - More accurate measures of progress
(01:19:33) - Recap + reminders!
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
We are going to cover:
- What is reverse diet and do you need one?
- How it helps with stubborn menopause belly fat
- How it improves hormone profile and hormonal symptoms
- The do’s and don’ts to do this SUCCESSFULLY
- The exact check lists clients receive to know if they are ready for a fat loss phase!
Enter to Win Free Coaching Here: https://1ck2gu1qfir.typeform.com/vitalitybday
If you want us to help you figure out what YOUR reverse dieting process needs to look like for FREE book a consultation call below:
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom'
TIMESTAMPS:
(00:00) - Intro
(01:18) - Overview
(02:30) - Birthday Coaching & Testing Giveaway!
(03:50) - Why do you need a reverse diet?
(08:03) - What dieting and stress does to your metabolism
(15:57) - What is a reverse diet?
(20:49) - How to reverse diet
(29:10) - Do's & Don'ts of Reverse Dieting
(01:04:32) - Recap
(01:05:55) - How to know if you're ready for fat loss
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our body composition and our ability to lose fat.
Then I cover that the staples are that make a great metabolism boosting menopause workout program and how to adjust training to get the most out of those workouts!
We do have an exercise subscription program!
This program is designed for women in perimenopause and onwards to:
- improve cortisol levels
- balance hormones
- boost metabolism
- build muscle
- and change your body composition
You get access to a MINIMUM of 4 different workout programs:
-4 day a week commercial gym program
-4 day a week home program (bands, body weight and dumbbells)
-3 day a week commercial gym program
-3 day a week home program (bands, body weight and dumbbells)
You can cancel your subscription at any time - no contracts! $45.99 CAD ($34 USD) a month
TIMESTAMPS:
(00:00) - Intro
(01:07) - Overview
(01:44) - Changes we see in menopause
(08:22) - The benefits of strength training for menopausal women
(16:47) - Where & how to start with resistance training
(31:42) - Maximize your results with progressive overload
(39:24) - How much should you strength train? Are you recovering properly?
(47:52) - Signs your training isn't working for you
(48:38) - One of the best forms of exercise for health, longevity, and weight loss
(50:51) - Don't neglect your mobility training
(54:45) - Recap + our exercise subscription program (link in description)
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Man nutrition can be FREAKING confusing.
Today I am making this episode short and sweet with what you need to be successful in supporting your menopausal body and set you up for success! I cover what to eat, how much to eat, when to eat and WHY.
As always if you have any questions or need help figuring out exactly how much YOU need to eat just message me or book a consultation call below!
TIMESTAMPS:
00:00 - Intro
01:13 - Overview
01:45 - #1 - Calories
05:51 - #2 - Carbs
11:02 - #3 - Protein
14:45 - How much protein & carbs?
15:19 - The order in which you eat your food matters
17:59 - Meal timing & fasting
25:48 - Caffeine
27:21 - Food consistency
31:32 - Are you lacking hormones?
32:42 - Recap + closing thoughts
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Maybe you have already reached out to me and I have given you a goal for calories, protein, etc. I have told you rate of increase or decrease. I have talked about meal timing and tweaks to make. Yet I still get women who reach out 6 months later or even a year later than just “haven’t started yet” or “I tried but just couldn’t really do it” or “I know what to do but I just can’t do it”.
Does that sound familiar?
So then I mention meal planning and prepping and I can feel the panic through my phone.
In this episode I break down all the little details to make this so much less overwhelming so you can actually achieve your goals.
It does not include sectioning everything off into containers for the whole week - I have never done that and I never will.
If you need help figuring out where to start, don’t forget we offer free consultation calls to do that for you (link below)! TIMESTAMPS:
(00:00) - Intro
(01:13) - Meal planning overview
(02:26) - How to build consistency + sustainability with your meal plan
(07:52) - Answer these questions BEFORE you create your meal plan
(11:32) - Keeping it simple + measuring your progress
(16:20) - Follow these rules when you create your menopause health plan
(32:57) - What successful people do to create consistency
(41:32) - Reverse dieting + meal planning
(43:01) - Other helpful tips creating meal plans
(46:130 - Recap + outro
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
“Can you help me figure out how many calories to eat to lose weight?”
This is the question that pops up in my messages every single day - and I am always happy to answer!
But how do you really know what you need?
Maybe you have tried calculators and equations from other people but they are all different.
So how are you supposed to know? In this episode I help you figure out how to do just that and understand that we need to figure out where your metabolism is too!
If you want to take our Menopause Metabolism Quiz head here: https://1ck2gu1qfir.typeform.com/menometabolism
If you want to have your calories calculated for you please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:(00:00) - Intro
(01:15) - Overview
(05:03) - Online calorie calculators are inaccurate
(08:39) - Why menopausal women have different caloric needs
(15:24) - Weight gain is real in menopause (here's why)
(21:13) - Your metabolism adapts + where are you currently?
(26:13) - Don't make this mistake when you get your caloric intake
(28:53) - Recap + asking for help
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
It is mid-February which means our motivation and excitement from our New Year’s Resolutions is likely starting to disappear.
And this is typical for our clients too.
I have never done this before but this is a recording of a group teaching call we did with our VitalityOET clients. We hold them every other week and add bonus weeks here and there to help our clients learn more, ask questions and provide support for common struggles that come up as we go along the journey together.
On this call we had most of our coaches on to help our clients deal with that wavering motivation and talk about personal experiences as well.
The audio might not be as great as usually as we did it via zoom but I hope you enjoy the information we shared and hearing more about us!
TIMESTAMPS:
(00:00) - Intro
(02:26) - We all lose motivation at some point
(04:31) - Why you can't rely on motivation + the problems with motivation
(17:58) - What creates motivation?
(19:20) - Two ways to make sure you're not relying on motivation
(27:28) - Creating systems to reach your goals
(35:11) - What to do when things get tough + strategies to get back on track
(46:38) - What do we prioritize as coaches?
(01:05:30) - Recap/outro
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Not only can hormones affect your ability to lose weight but they can also cause issues with bloating and digestion!
It’s not all about fancy supplements and there are a lot of simple things you can do to improve this!
In this podcast I covered which hormones affect digestion, which hormones cause weight fluctuations and then other factors that are going to influence the scale.
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of hormones that affect bloating & digestion
(02:29) - How hormones affect your digestion
(03:38) - Progesterone & digestion
(04:46) - Estrogen & digestion
(06:50) - Testosterone + digestion
(08:03) - Stress and Cortisol's affect on digestion
(12:49) - Digestive issue that stem from stress
(18:48) - Leaky gut/intestinal permeability
(21:39) - Happy hormones for your gut
(24:01) - These hormones affect your weight fluctuations
(34:23) - What does Insulin do?
(40:35) - The scale should not be your ONLY measure of progress
(43:27) - Other factors that affect weight fluctuations
(47:48) - Recap + Outro
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
I hear a lot of women talk about how they “think” they have estrogen dominance or their doctor says they have it but have never been tested. OR they have been tested and they just get put on medication. But some important information has been left out like - what is causing this hormone imbalance and what does that mean for my health or ability to lose weight?
That’s why I decided to do this podcast and cover: - What is estrogen dominance - What causes estrogen dominance - How does estrogen dominance affect your ability to lose weight - What can I do to improve my hormone levels
TIMESTAMPS:
(00:00) - Intro
(01:24) - What is estrogen dominance?
(04:17) - The benefits of having proper levels of estrogen
(05:55) - What causes estrogen dominance?
(07:45) - The two types of estrogen dominance
(09:00) - The symptoms of estrogen dominance
(12:47) - Where & how estrogen is produced
(17:54) - How your liver affects estrogen dominance
(18:52) - Getting your cortisol in check
(20:24) - Other causes of estrogen dominance
(25:27) - Xenoestrogens in your beauty care products
(28:35) - More on stress & cortisol (this one is key)
(30:33) - Birth control and hormonal imbalances
(33:20) - Does your doctor ask you about these things?
(35:15) - What can you do now? (Tangible tips)
(40:30) - Dietary changes to improve estrogen dominance
(42:14) - Testing and supplements
(44:44) - Gut health & estrogen dominance
(47:36) - What really matters when it comes to your hormones
(52:54) - Other habits to try & adjustments to make
(56:03) - The foundations of healthy hormones
(57:11) - Outro + reaching out for help
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
I swear if one more person tells me hormones do not matter for weight loss in women I am going to lose my mind.
In this episode I break down a lot:
TIMESTAMPS:
(00:00) - Intro
(01:28) - Overview
(02:09) - What is perimenopause and menopause?
(04:50) - Common issues in menopause and how they can be addressed
(10:23) - Why should you listen to me?
(15:32) - We need to understand your dieting history + stop the yo-yo dieting
(24:26) - How to stop the yo-yo dieting & lose weight the right way in menopause
(33:03) - Giving yourself grace + learning about your body
(36:58) - Outro
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
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