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
When we think about meal prep, I am sure the first thing you think of is food perfectly portioned out in containers for the whole week...
And that sounds like a terrible time and is not realistic.
Well, since the New Year is almost here I know everyone is going to be working on being their best selves and that style of meal prepping and planning is not realistic to me—it just overwhelms me, to be honest.
So, today I am covering realistic meal prepping and planning for people who are BUSY.
And, of course, our Menopause Fat Loss Workshop is back!
Step 1: Register and fill out a metabolic assessment for us. Your coach will make you a customized plan specifically for you!
Night 1: We go over the 5 main things preventing you from losing fat during menopause.
Night 2: We go over your results in small break-out sessions with women in similar situations to you with a coach dedicated to helping you understand your results and how to move forward with improving your metabolism so you can finally lose fat.
This gives you time to ask any questions to a coach who is familiar with your situation and story.
After Night 2: We send you your results and nutritional roadmap outlining where your food intake should be, recommendations for exercise, and suggestions (not necessary) for supplements!
Everything is 100% customized to you.
And, of course, we are giving away 3 months of free coaching to one lucky person!
To learn more go here: https://www.vitalityoet.com/januaryworkshop147645
We look forward to seeing you there!
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/VlyiAtlSNaw
TIMESTAMPS:
(00:00) — Introduction
(01:08) — Today's topic: simple meal prep for menopause fat loss
(02:27) — Don't miss our Menopause Fat Loss Workshop! (details are in the show notes)
(03:41) — Benefits of meal prepping & the importance of planning ahead
(08:38) — Helpful tips for reducing overwhelm when it comes to meal prepping
(09:03) — 1) Keep it as simple (or as elaborate) as you want
(09:42) — 2) You don’t have to plan out every meal ahead of time
(10:00) — 3) Prioritize protein & veggies
(13:25) — 4) Eat the same foods 80% of the time
(14:50) — 5) Find cookbooks and recipes that list macro breakdowns
(16:20) — 6) Get creative with your spices and sauces
(18:33) — 7) Be prepared with meal prep essentials
(20:29) — 8) Prepping for a family
(21:10) — 9) Find shortcuts to save on time
(22:34) — 10) Stick to your personal budget
(23:02) — What we do to meal prep in our home
(25:15) — Recap
(26:24) — One last helpful tip
(28:33) — Wrap-up
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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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
2024 is almost here and you know what that means:
New Year's Resolutions...
...and that most women are going to start tracking food with the goal of seeing how little they can possibly consume (again).
Unfortunately, this is a fast track to failure and not getting results (at least not ones that last!)
So today, I am going to go over the BIGGEST dieting mistakes I see in menopausal women and what you should be doing come January instead!
And, of course, our Menopause Fat Loss Workshop is back!
Step 1: Register and fill out a metabolic assessment for us. Your coach will make you a customized plan specifically for you!
Night 1: We go over the 5 main things preventing you from losing fat during menopause.
Night 2: We go over your results in small break-out sessions with women in similar situations to you with a coach dedicated to helping you understand your results and how to move forward with improving your metabolism so you can finally lose fat.
This gives you time to ask any questions to a coach who is familiar with your situation and story.
After Night 2: We send you your results and nutritional roadmap outlining where your food intake should be, recommendations for exercise, and suggestions (not necessary) for supplements!
Everything is 100% customized to you.
And, of course, we are giving away 3 months of free coaching to one lucky person!
To learn more go here: https://www.vitalityoet.com/januaryworkshop147645
We look forward to seeing you there!
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/_lNfwcgI7dg
TIMESTAMPS:
(00:00) — Introduction
(01:06) — Today's topic: the 6 biggest dieting mistakes in menopause
(01:36) — Don't miss our Menopause Fat Loss Workshop! (details are in the show notes)
(02:58) — The trap of the New Year
(05:50) — Mistake #1 - Eating as little as possible (without knowing your baseline)
(10:48) — Mistake #2 - Fasting/skipping meals
(16:15) — Mistake #3 - Working out as much as humanly possible
(17:29) — Mistake #4 - Detoxes
(18:17) — Mistake #5 - Going "clean"
(20:23) — Mistake #6 - Cutting out carbs
(26:59) — Recap
(27:28) — So... what SHOULD we do?
PREVIOUS EPISODES MENTIONED:
‣ Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/why-eat-less-move-more-doesnt-work-in-menopause-feat/id1683220450?i=1000636626769
‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638
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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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Are you guilty of deciding you want to lose weight and start tracking food in an app and just aim for as few calories as possible? This is a huge mistake.
You are missing step number one, which is: "How do I know when to start?"
Today, I talk about the 2 main seasons of life and when to push for fat loss vs. when that could be the biggest mistake you make—which could cause you to move BACKWARDS!
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/bpSZkdJU_tw
TIMESTAMPS:
(00:00) — Introduction
(01:05) — Today's topic: how to know when to cut calories for fat loss in menopause
(01:49) — Introducing the concept of push & pull seasons
(02:44) — Characteristics of a "push" season & how to know if you're ready for one
(06:32) — Cutting calories during a push season
(10:41) — Ways to increase training intensity during a push season
(13:52) — Characteristics of a "pull" season & how to know if you're in one (or need to be)
(25:01) — Reverse dieting during a pull season (& why you need to eat MORE carbs)
(28:30) — Understanding our body's stress response system (the HPA axis)
(32:07) — Ways to improve HPA dysfunction
(36:25) — What to focus on during a push season
(37:17) — What to focus on during a pull season
(38:04) — Wrap-up
PREVIOUS EPISODES MENTIONED:
‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
I know that as we approach the holidays we start to worry about a lot of things:
-The way we look
-Judgment from friends or family
-The fear of being criticized
-Giving and receiving gifts
-Being ashamed or feeling guilty for indulging
-Travel
-Hosting
-Avoiding gaining weight
-And just a lot of stress in general
And I thought I could tell you about how to stay on track over the holidays.
And talk about hormones, physiology, fat loss, metabolism, exercise, biomechanics—you know, the usual stuff...
But today, I wanted to share you with the last Christmas I ever had with my mom and, quite honestly, the biggest regret in my life so you don't make the same terrible mistake I did.
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/qEBJvdrW3A8
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Today, I had the wonderful Coach Brittany (who is also a doula) on the podcast to chat about pelvic floor changes in perimenopause and menopause.
We covered:
-What the pelvic floor is
-Pelvic floor changes and symptoms in menopause
-Solutions
-Exercises for the pelvic floor
-Potential supplements to try
To access our free pelvic floor strengthening guide (with exercises) head to: https://www.vitalityoet.com/pelvicfloorandmenopause-9702
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/wTjG8U3-5_I
TIMESTAMPS:
(00:00) — Introduction
(01:06) — Today's topic: the pelvic floor and menopause
(02:19) — What is the pelvic floor?
(05:02) — Common pelvic floor issues during perimenopause & menopause
(09:11) — 1) Incontinence
(11:49) — 2) Constipation
(13:41) — 3) Urethral irritation
(15:21) — 4) Dyspareunia
(18:24) — 5) Pelvic organ prolapse
(21:04) — Things that can help improve pelvic floor health
(24:54) — The connection between fight-or-flight & the pelvic floor (& what you can do about it)
(28:52) — Exercises for your pelvic floor
(34:15) — Helpful herbs & supplements
(35:53) — Wrap-up
PREVIOUS EPISODES MENTIONED:
‣ Hysterectomies, Surgical Menopause, & Pelvic Prolapse (feat. Coach Brittany) - https://podcasts.apple.com/ca/podcast/hysterectomies-surgical-menopause-pelvic-prolapse-feat/id1683220450?i=1000629043987
‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522
‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638
‣ Alcohol, Fat Loss, and Menopause - https://podcasts.apple.com/ca/podcast/alcohol-fat-loss-and-menopause-mmp-ep-14/id1683220450?i=1000620473251
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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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Have you ever been in a diet and things seem to be going well and then BAM progress seems to stall?
Ahhh, the dreaded weight loss plateau.
In today's episode, I cover what a weight loss plateau actually is, how to assess if you are, in fact, in one, and what to do about it!
As always, if you want a free assessment to determine where you should be for calories to lose weight and the right strategies for you to use, just send me a message on Facebook or shoot over an email!
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/gpJjh9XuRsE
TIMESTAMPS:
(00:00) — Introduction
(01:48) — Today's topic: everything you need to know about weight loss plateaus
(02:24) — What exactly is a plateau?
(06:13) — Determining if you're actually experiencing a plateau
(08:28) — 1) Are you tracking accurately?
(10:37) — 2) Are you hitting your daily water goal?
(11:11) — 3) Are there other factors causing water retention or bloating?
(12:50) — 4) How is your digestion?
(13:22) — 5) Are you getting enough sleep?
(13:59) — 6) Are you stressed?
(15:01) — 7) Are you assessing metrics other than scale weight?
(16:17) — 8) Are you ACTUALLY still making progress (even if it's slower than you'd like)?
(19:43) — 9) How long are your fat loss phases?
(22:18) — You've determined you're actually in a plateau, what now?
(27:42) — The importance of patience during this journey
(30:42) — Key takeaways
PREVIOUS EPISODES MENTIONED:
‣ Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/why-eat-less-move-more-doesnt-work-in-menopause-feat/id1683220450?i=1000636626769
‣ Weight Fluctuations in Menopause - https://podcasts.apple.com/ca/podcast/weight-fluctuations-in-menopause-mmp-ep-8/id1683220450?i=1000614837601
‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907
‣ How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) - https://podcasts.apple.com/ca/podcast/how-gina-increased-her-calories-from-1000-to-2200-client/id1683220450?i=1000632249135
‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004
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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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
We are officially in December and that means a lot of you are in your, "Screw it—I will start in January" mindset.
But do you really want to gain 5-10 pounds and then bust your butt until the end of March just to end up exactly where you are now?
Probably not.
In today's episode, I go over the 3 steps to really move forward in the right direction.
And lastly, I have a treat for you!
I designed a 14-day mini-challenge to help you stay on track WITHOUT feeling ashamed for having your favorite treats.
It is simple and NOT time-consuming!
It sets you up for a great 2024 rather than having to lose the 5-10 pounds you typically gain over the holidays!
Plus you can win:
-a Starbucks gift card (who doesn’t love those red cups!?)
-an Amazon gift card
-12 months of exercise programming
-customized 12-week macro plan
-AND MORE!
Cost: $20 (~$15 USD)
The program starts on Dec 11th!
Head here to get started: https://buy.stripe.com/4gw02leWM9ErgCc07v
And you can take our menopause metabolism quiz here to figure out WHY you are struggling to lose weight and HOW to fix it!: https://1ck2gu1qfir.typeform.com/menometabolism
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/JJfoDoIwJj0
TIMESTAMPS:
(00:00) — Introduction
(01:08) — Today's topic: the 3 steps to jump-start your menopause fat loss journey
(02:22) — Introducing our 14-day mini challenge
(04:45) — An example of a common consultation call
(08:34) — Step 1 - Track your food
(12:44) — Step 2 - Assess the data
(17:34) — Step 3 - Determine WHY you are struggling
(21:42) — Check out our FREE Menopause Metabolism Quiz
(23:05) — Step 4 - Create & follow a plan
(23:43) — Wrap-up
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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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Today, it was my absolute pleasure to have my friend Nick Ross on the podcast. I first saw Nick when he spoke at a conference I was at and his story was more than inspirational.
He shares his story of when he hit rock bottom, his cancer diagnosis, and how it completely changed his life for the better.
We cover why people give up so easily on their goals, why people don't have what they want, how we let our past dictate our future, and how to break through with tactical tips on how to finally get to where you want to be.
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/krUuUBiyTpQ
TIMESTAMPS:
(00:00) — Introduction & about today's episode
(01:28) — Nick's story
(11:30) — The pathway to abundance in your life
(18:40) — How to NOT become a victim of your circumstances
(24:47) — The best way to make radical changes in your life
(32:14) — You can't take care of others if you won't take care of yourself
(39:24) — The need for conscious congruence
(43:03) — How to push past our fears of judgment from others
(46:27) — The difference between taking responsibility for your actions and blaming yourself
(50:52) — It's not your conditions, it's your decisions
(53:15) — Where to find Nick
CONNECT WITH NICK:
‣ Instagram: https://www.instagram.com/nickrossspeaks
‣ TikTok: https://www.tiktok.com/@nickrossspeaks
‣ All other links: https://linktr.ee/circlethew
‣ Email: circle.the.win@gmail.com
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Injuries SUCK! Getting sick SUCKS! You feel like you are in a groove, and BAM we get derailed. UGH.
Unfortunately, that is going to happen—it is inevitable. I am on crutches as we speak.
Since we know that this stuff is inevitable, I am here today to help you:
1 - avoid injuries and sickness as best as possible
2 - adjust training when you are injured and/or sick
3 - adjust nutrition when you are injured and/or sick
This way, you don't feel like you lose progress or move backward!
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/U7wZY3NzQQo
TIMESTAMPS:
(00:00) — Introduction
(01:09) — Today's topic: adapting your training & nutrition around injury & sickness
(03:43) — How to know when you need to stop training (& what to do)
(13:37) — Adjustments to make if you CAN still train (or have been cleared to start)
(20:58) — How to eat during times of injury or illness
(27:14) — Recap & final thoughts
PREVIOUS EPISODES MENTIONED:
‣ Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) - https://podcasts.apple.com/ca/podcast/mastering-mindset-for-menopause-fat-loss-feat-coach/id1683220450?i=1000613955318
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Are you trying to "eat less" and exercise more in order to lose fat, but now that you're in perimenopause or onward your body isn't working the way you're expecting?
Are you restricting foods, exercising endlessly, and not seeing ANY progress on the scale, or GOD FORBID, things are actually going in the OPPOSITE direction and you feel SO out of control?
Then this episode is FOR YOU.
Today, we are going to explore how the metabolism works in menopause, what actually influences our metabolism, and how we can manipulate it for fat loss success—even when the things you USED to do for fat loss aren't working anymore.
In this episode, we cover:
-What metabolism is
-What "calories out" actually means
-What "calories in" actually means
-Why it stopped working
-Considerations for menopause
If you'd like a copy of our Metabolism Boosting Guide, just email or DM me on Facebook or Instagram and I'll send it right over!
If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa
Now, let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/Bb3Z-8nwzDo
TIMESTAMPS:
(00:00) — Introduction
(00:58) — Today's topic: Why "eat less, move more" doesn't work in menopause
(02:50) — Understanding metabolism & calories
(05:27) — What "calories in, calories out" actually means & why it's not as simple as it sounds
(09:44) — How evolution has impacted our metabolism
(16:47) — The four main components of "calories out"
(26:59) — Things that influence "calories in"
(34:18) — How does this all pertain to menopause and fat loss?
(45:50) — The role of hormones in energy balance
(55:20) — The importance of CONSISTENCY
(1:00:22) — Closing thoughts
PREVIOUS EPISODES MENTIONED:
‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004
‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907
‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023
‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
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