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
How much do you hate that you get partway through your health and fitness journey and then you quit or something comes up? Or when you get to your health and fitness goal just to gain all the weight back?
This is a common issue we see in a lot of women—they haven't developed the necessary accountability! It is the secret sauce to success.
So today, we cover the different types of accountability and how to develop them so this doesn't happen again!
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/Olf6cOncOIQ
TIMESTAMPS:
(00:00) — Introduction
(01:09) — Today's topic: developing accountability for menopause fat loss
(01:49) — Defining accountability
(03:00) — What external accountability is & why it's important to have
(04:38) — Traps to avoid when trying to create external accountability
(07:07) — How to create effective external accountability & what it can look like
(09:43) — Why self-accountability is crucial for maintaining success
(16:01) — Ways you can develop self-accountability
(16:12) — 1) Create health anchors
(18:47) — 2) Set "minimums" for your anchors
(19:20) — 3) Have a habit tracker or checklist
(20:13) — 4) Schedule it in your phone or calendar
(20:41) — 5) Use a nutrition tracker or food journal
(20:48) — 6) Take monthly measurements or pictures to assess progress
(21:02) — 7) Stay in tune with your WHY
(26:06) — Questions to ask yourself
(26:51) — Final thoughts & where to find us
CONNECT WITH ME ONLINE:
‣ 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 I had the pleasure of having my friend Andrew Coates on the podcast! He is a personal trainer and online coach who promotes strength for everyone.
Andrew writes for popular fitness publications including Men's Health, Muscle and Fitness, T-Nation, BarBend, Generation Iron, and Kabuki Strength. He is a speaker at events all over North America and is the cofounder of his own event The Evolve Strength - Business and Coaching Conference.
He has great authority in the health and fitness space and we touched on a variety of topics, including:
I'm really excited for you all to listen, so let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/ZPQgm-T34pY
TIMESTAMPS:
(00:00) — Introduction
(01:00) — About Andrew Coates
(01:55) — Introducing today's topic: breaking down the barriers keeping people out of the gym
(07:30) — Andrew's entrance into the gym
(12:22) — Playing small vs taking up space
(14:48) — Taking time to take care of yourself
(20:30) — Finding your own identity & purpose
(25:02) — The gym as a social outlet
(28:05) — Combatting the need to be productive all the time/"earning" your rest
(33:16) — Understanding nuance in messaging
(39:13) — Emotional reactivity
(43:10) — Advice for someone who wants to start going to the gym, but is nervous
(49:47) — Where you can find more from Andrew
CONNECT WITH ANDREW:
‣ Instagram: https://www.instagram.com/andrewcoatesfitness
‣ Website: https://andrewcoatesfitness.com
‣ Lift Free and Diet Hard Podcast: https://pod.link/1294990985
‣ All Other Links: https://linktr.ee/andrewcoatesfitness
CONNECT WITH ME ONLINE:
‣ 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
Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us) that we start to experience a ton of issues—including weight gain around our middle.
Cortisol is like the puppeteer that controls literally all the other hormones in your body in some way, shape, or form.
So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do!
We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it!
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/svNbaYI0R8E
TIMESTAMPS:
(00:00) — Introduction
(01:15) — Today's topic: Cortisol & the 4 stages of adrenal fatigue
(01:36) — The ins & outs of cortisol
(06:10) — Stage 1: Alarm Phase
(07:22) — Stage 2: Wired & Tired
(09:46) — Stage 3: Resistance
(10:41) — Stage 4: Exhaustion
(11:16) — Why cortisol is so important to understand ESPECIALLY during perimenopause & onwards
(14:32) — Things you can do to improve cortisol levels
(14:44) — Sunshine
(15:25) — Sleep
(17:06) — Chill the f*** out
(20:40) — Exercise
(26:25) — Stimulants
(27:01) — Carbohydrates
(28:12) — Benefits of regulating the cortisol curve
(29:30) — Wrap-up
CONNECT WITH ME ONLINE:
‣ 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
SUPPLEMENTS—are they worth the hype?
Will they actually do what they say they do?
Which ones should I take?
What about collagen?
I go over ALL of this and more on today's podcast.
We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it!
For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order!
WATCH this episode on YouTube: https://youtu.be/-9ZI_aDQdjo
TIMESTAMPS:
(00:00) — Introduction
(01:00) — Today's topic: breaking down menopause supplements
(02:18) — Omega-3s
(03:44) — Vitamin D
(04:34) — Vitamin C
(06:36) — Vitamin B Complex
(07:37) — Magnesium Glycinate (or bisglycinate)
(08:30) — Collagen
(10:32) — Creatine
(11:47) — BCAAs
(13:25) — Probiotics
(14:35) — Supplements for hypothyroidism
(15:51) — Supplement brands & quality
(17:54) — Wrap-up
CONNECT WITH ME ONLINE:
‣ 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 all so excited when we start a fat loss phase... UNTIL we get to weeks 5-6-7 and start to feel a little less motivated, a little more tired, and typically a whole lot more hungry!
But this isn't just due to motivation waning—it is actually your body trying to protect you through the hormone changes our body goes through when we cut out calories.
I truly believe that it is important to understand what happens to our bodies when drop our calories. This will not only serve to help you recognize and understand some potential issues you may run into along the journey (and help mitigate them), but it could also help you recognize when it may be time to pull back from a fat loss phase (for example, we don't like women being in a deficit for more than 12 weeks at a time) or when your body is trying to tell you when it is not comfortable!
So listen in to find out what happens to your body and how to work WITH your body for fat loss instead of AGAINST it!
WATCH this episode on YouTube: https://youtu.be/slfFpy5WajE
TIMESTAMPS:
(00:00) — Introduction
(01:03) — Today's topic: what happens to your hormones during a fat loss phase (particularly in menopause)
(04:16) — Insulin
(05:03) — Cortisol
(06:50) — Ghrelin
(07:54) — Leptin
(08:59) — Estrogen & Progesterone
(10:30) — To review
(11:06) — Hormones drive behavior
(12:33) — Physical symptoms
(14:20) — Things to keep in mind
(19:33) — Wrap-up
CONNECT WITH ME ONLINE:
‣ 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
‣ 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
Who wants to look FIT and TONED?! I know I do!
But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes are actually making you 'SKINNY FAT'?
I can almost guarantee that that's not what you wanted to hear... but the good news is that in today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals!
I explain why they are mistakes and how to make changes to your workout programs so you can get stronger and leaner.
Let's dive in!
WATCH this episode on YouTube: https://youtu.be/RN4gtdVUck0
TIMESTAMPS:
(00:00) — Introduction
(00:56) — Today's topic: the 9 biggest exercise mistakes in menopause
(01:35) — What actually happens during perimenopause & why we want to actively build muscle
(04:07) — Mistake #1 - Not lifting heavy enough
(05:54) — Mistake #2 - Not giving yourself long enough rest periods
(08:29) — Mistake #3 - Choosing the wrong exercises/doing them in the wrong order
(10:06) — Mistake #4 - Doing too much cardio
(12:31) — Mistake #5 - Always using the same rep ranges
(14:23) — Mistake #6 - Completing the movements too quickly
(16:33) — Mistake #7 - Working out too often
(23:43) — Mistake #8 - Not following a program
(25:53) — Mistake #9 - Not eating pre- & post-workout (working out fasted)
(28:09) — Recap
CHECK OUT OUR PROGRESSIVE OVERLOAD PROGRAMS:
‣ At-Home Program - https://bit.ly/43CkIK6
‣ Gym Program - https://bit.ly/3rHD5jm
CONNECT WITH ME ONLINE:
‣ 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
‣ 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 my wonderful husband joins me on the podcast to talk about how to achieve your goals and create habits that stick.
Enjoying the process is a HUGE part—the clients in our program who embrace the process and take it all in are always more successful and reach their goals more quickly.
This is something Taylor and I are huge on—intentionality and enjoying the process—especially after our first hike together in Hawaii.
Life is not meant to be a checklist. Yes, we can have checklists to help guide our journey—but you might as well enjoy the journey while you’re on it!
We shared some tips and tricks that have really allowed us to have lasting changes in our habits and helped up achieve our goals.
We do weekly lives on these types of topics together every Sunday our shared Instagram account https://www.instagram.com/stephandtaylorcrassweller, so make sure to follow us there!
WATCH this episode on YouTube: https://youtu.be/Tgc4xhiUQWc
TIMESTAMPS:
(00:00) — Introduction
(00:55) — Today's topic: enjoying the process & reaching your goals
(01:27) — The hike
(06:09) — The problem with the "checklist" mentality
(11:07) — Being process driven vs outcome driven
(22:37) — How to find enjoyment (& make change stick)
(30:28) — Final thoughts
FOLLOW US FOR WEEKLY LIVES ON SIMILAR TOPICS EVERY SUNDAY: https://www.instagram.com/vstephandtaylorcrassweller
CONNECT WITH ME ONLINE:
‣ 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
‣ 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
Pass the peach sangria!
There is nothing I love more than sitting in the sunshine on a patio or at the beach with a glass of peach sangria! And I think we all know that alcohol isn't that great for us, BUT do we actually understand what it does to our bodies—particularly when we go through perimenopause and menopause?
It turns out we are far more sensitive and drinking as little as 3 servings a week can lead to some pretty wild side effects.
This episode is by no means telling you not to drink because I would be a total hypocrite if I told you to give it up completely, BUT I do believe it is important to have all the information so that you can make an educated decision whether the pros outweigh the cons.
Personally, I would always rather have a bigger meal or have a tasty treat (donuts or ice cream) over a glass of wine but everyone is different!
The purpose of this episode is to help you understand what happens when we drink alcohol, how it influences our hormones, how it affects our ability to lose fat, and how it all ties back to our menopause journey!
Let's dive in!
WATCH this episode on YouTube: https://youtu.be/vfXRDIjnKBc
TIMESTAMPS:
(00:00) — Introduction
(01:11) — Today's topic: alcohol & its effects on fat loss during menopause
(02:17) — What is alcohol?
(04:15) — Fluid retention
(05:49) — Hormone levels
(07:36) — Sleep quality
(10:54) — Cancer risk
(12:10) — Mood
(13:11) — Gut health
(14:13) — Inflammation
(15:27) — Cortisol
(19:12) — Recap & final thoughts
CONNECT WITH ME ONLINE:
‣ 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
‣ 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 struggling with bloating, constipation, diarrhea, abdominal pain and are starting to be scared to eat food? You are NOT alone!
Today, I had the pleasure of having Coach Emma on the podcast to tell us about her experience with Ulcerative Colitis, and how she manages her gut health AND manages her weight.
We also covered how to start improving your gut health with simple steps to help you kick inflammation to the curb so you can start not only FEELING better but LOOKING better!
Let's dive in!
WATCH this episode on YouTube: https://youtu.be/QRodWAJDIaQ
TIMESTAMPS:
(00:00) — Introduction
(01:03) — Today's topic: gut health & ulcerative colitis
(01:54) — What is ulcerative colitis (UC)? Signs, symptoms, & risk factors
(04:50) — Emma's background with UC (lifestyle factors, symptoms, treatment, & dealing with the healthcare system)
(18:09) — What is the gut microbiome & why is it important?
(21:47) — How to start assessing your gut health (things to look out for)
(25:01) — What ACTUALLY causes these symptoms?
(27:54) — The importance of addressing gut health when it comes to weight loss
(34:23) — Tips for improving your gut health
(42:24) — How Emma navigates eating more calories & protein with ulcerative colitis
(45:47) — How Emma has more than DOUBLED her caloric intake
(52:02) — Closing thoughts
CONNECT WITH ME ONLINE:
‣ 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
‣ 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
So, you want to lose weight... but here are two questions we need to answer first!
Are you ready to cut your calories?
And if you cut your calories starting today, are you going to see fat loss?
PROBABLY NOT!
I bet that is not the answer you were hoping for...
In today's episode, I cover:
1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first
2) Our NON-NEGOTIABLE pre-diet checklist
3) How to go into a fat loss phase and how long to stay there
4) How to ultimately get success
Let's dive in!
WATCH this episode on YouTube: https://youtu.be/7lEmOFOplTo
TIMESTAMPS:
(00:00) — Introduction
(01:19) — Are you ready for a fat loss phase? Here is how we assess
(04:28) — What to do if you're not ready for a diet yet
(06:30) — Our NON-NEGOTIABLE pre-diet checklist
(08:34) — How to successfully enter a fat loss phase & how long to stay in it
(13:33) — What the fat loss phase should look like
(18:28) — Signs that you need to go back to reverse dieting
(20:56) — Some final things to note about the fat loss phase
CONNECT WITH ME ONLINE:
‣ 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
‣ 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
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