Episodes
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In this episode, I interview Sinead Fitz. Sinead shares her journey from being a primary school teacher to a personal trainer and fitness coach. She discusses her transition back to Ireland after living in Australia for ten years, the challenges of finding her place in a changed environment, and her struggles with purpose in her teaching career.
Sinead emphasizes the importance of mindset in fitness coaching and how she aims to integrate psychology into her practice.
She also reflects on her experiences with bodybuilding as a means of personal growth and healing. In this conversation, myself and Sinead discuss our experiences with bodybuilding, focusing on body image, competition fears, and the mental health challenges associated with the sport. We share personal stories about their journeys, including the pressures of competition, health concerns, and the importance of finding balance in life after competing.
Sinead emphasizes her coaching philosophy, which prioritizes mental well-being and authenticity over mere numbers and comparisons in the fitness industry.
Takeaways
Sinead moved back to Ireland after ten years in Australia, seeking connection to her roots. The transition back home was challenging, as she felt disconnected from her identity. Teaching has become a love-hate relationship for Sinead, leading her to explore other passions. Sinead is pursuing a psychology counseling course to enhance her coaching skills. She believes that mindset is crucial for clients before focusing on fitness and nutrition. Sinead's journey into bodybuilding helped her cope with grief and personal challenges. She emphasizes the therapeutic nature of fitness and its impact on mental health. Sinead aims to create a safe space for clients to discuss their struggles. Her approach to coaching has evolved to focus on the psychological aspects of behavior change. Sinead's experiences highlight the importance of resilience and adaptability in life. Body image issues persist regardless of physical shape. Competing can reveal insecurities and personal challenges. Health concerns in bodybuilding can be significant and complex. Post-competition, many struggle with body image and food relationships. Finding balance in life is crucial after intense competition. Coaching should focus on quality service and genuine impact. Authenticity in social media can attract the right audience. Life should include enjoyment and not just fitness goals. Mental health is as important as physical health in fitness. Building muscle and strength can be more fulfilling than being lean.https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==
https://themacrocoach.ie/
https://www.instagram.com/sineadfitz_pt?igsh=djB3a3NkNGlyang0
Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.
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Bonus episode this week - a lively but informative discussion between 3 coaches, 3 friends and 3 people so passionate about helping you to achieve Fat Loss, Health & Fitness Goals.
Topics Discussed on this podcast :
Tiredness is a valid feeling, but we must keep moving forward. Supplements should be taken with a clear purpose in mind. New coaches should focus on their unique path and avoid comparisons. Postpartum recovery requires patience and understanding of one's body. Nutrition is more important than relying on supplements for health. Relatability is key in building rapport with clients. Avoid the scales in the early postpartum period to reduce stress. Walking can be a beneficial activity postpartum, but take it slow. Focus on basic nutrition and self-care during postpartum recovery. Coaches should listen to their clients' needs and goals. Weight can come off again, focus on recovery first. A women's health physio is crucial for postpartum recovery. Protein intake is essential for muscle maintenance and health. Meal planning is key to hitting nutritional targets. Don't normalize issues like incontinence after childbirth. Physical activity and nutrition choices impact long-term health. Planning meals ahead can prevent nutritional deficiencies. Protein should be prioritized in every meal. Sedentary lifestyles can lead to health issues as we age. Effort is required to achieve lasting health benefits. Voice notes can motivate us to stay active. Building habits takes time and commitment. Everyone has pockets of time for health activities. Prioritizing health over convenience is crucial. People often need to hear harsh truths about fitness. Triggers on social media can reveal personal insecurities. The fitness industry has evolved with social media. Meal prep simplifies healthy eating routines. Rinsing and repeating meals can save time. Choices we make significantly impact our health. Your mindset is crucial in making health choices. Finding your 'why' can motivate you to stay fit. Aiming to be healthy and active as you age is important. Maintaining fitness during the holidays is achievable with planning. It's essential to get back on track after social events. You can enjoy social occasions without compromising your health goals. Planning meals and activities can help maintain a healthy lifestyle. Don't wait for January to start your health journey. Small decisions can lead to significant changes over time. Utilize available resources and support for your health journey.Thank you for listening. If you would like to reach out to any of us the following are our Instagram handles :
https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==
https://www.instagram.com/deemurphycoaching/profilecard/?igsh=cW82dnQxZnc2bGpk
https://www.instagram.com/orlapowercoaching/profilecard/?igsh=NTN0ODd2eThidnFq
Thank you for listening. If you liked this episode please leave a review, hit the follow button and share with your friends
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons
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Missing episodes?
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Yes I am mentioning the C word - Christmas !!
In this episode, I have the chats about how to navigate the festive season without fear, focusing on mindset, moderation, and mindful eating. Emphasis on the importance of enjoying Christmas while maintaining healthy habits and controlling what can be controlled. I encourage you to reframe any fears about holiday eating and to accept that progress may stall during this time. The podcast covers practical tips for managing social events, making mindful choices, and maintaining a balanced approach to food and health during the holiday season.
Takeaways
- Christmas is a time for family and making memories. - Reframe your mindset to avoid self-fulfilling prophecies. - Control the controllables around social events. - It's okay to maintain progress during the festive season. - Moderation is key when indulging in holiday treats. - You don't have to eat everything in sight. - Choose your indulgences wisely when dining out. - Be mindful of portion sizes and hunger signals. - Enjoy the social connections without guilt. - Life is too short to fear the holiday season.Links & Resources:
https://themacrocoach.ie/
https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==
Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons
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In this engaging podcast episode, I interview Adele Johnston, a Menopause Coach, who shares her personal journey through early menopause and the challenges she faced in seeking proper diagnosis and treatment.
The conversation highlights the importance of education and advocacy for women's health, particularly regarding menopause and related conditions like osteopenia.
Adele emphasizes the need for accurate information and the role of social media in shaping women's understanding of their health.
The episode serves as a valuable resource for women navigating menopause and seeking support. In this conversation, myself and Adele, The Menopause Coach, delve into the complexities of menopause, focusing on the psychological impacts, the role of the brain, and the importance of informed choices regarding hormone therapy.
We discuss the challenges posed by media misinformation, the interconnectedness of mental and physical health, and the necessity of empowering women through education and support. The conversation emphasizes the need for a holistic approach to menopause, integrating psychological well-being, lifestyle changes, and medical options.
In this conversation, Adele, The Menopause Coach, discusses various strategies for managing menopause, including the use of affirmations, breath work, and understanding weight gain during this phase. She emphasizes the importance of self-connection and compassion, as well as practical tips for maintaining physical health and emotional well-being. The discussion also highlights the significance of recognizing hormonal changes and their impact on body fat distribution, along with actionable advice for navigating lifestyle adjustments during menopause.
Key Questions Discussed :
* Podcasts provide a safe platform for discussing menopause.
*Adele's journey into menopause coaching began from personal experience.
*Many women face challenges in getting proper menopause diagnoses.
*Osteopenia can occur even in women who lead healthy lifestyles.
*Education and advocacy are crucial for women's health.
*Social media plays a significant role in women's health education.
*Women in their 30s can experience perimenopause symptoms.
*Healthcare professionals need more training on menopause.
*Evidence-based information is essential in health discussions.
*Women should be vigilant about the health information they consume. Media often sensationalizes health issues, creating misinformation.
*Understanding the psychological impact of menopause is crucial.
*The brain's health is significantly affected during menopause.
*Estradiol plays a neuroprotective role in women's health.
*Menopause can increase the risk of cardiovascular diseases.
*Breathwork and meditation are essential for stress management.
*HRT should be viewed as a means of balance, not just symptom management.
*Positive psychology tools can aid in coping with menopause.
*Education and support are vital for navigating menopause. Affirmations can help program the subconscious mind.
*Breath work is essential for managing stress and anxiety.
*Menopausal weight gain is influenced by hormonal changes.
*Visceral fat is more dangerous than subcutaneous fat.
*Self-connection and compassion are key to emotional well-being.
*Daily movement is crucial for maintaining health during menopause.
*Mindset plays a significant role in weight loss success.
*Women should embrace lifestyle changes to thrive during menopause.
*Understanding body changes can alleviate stress and anxiety.
Links & Resources https://www.instagram.com/the.menopausecoach?igsh=MTNsYnQyc293OHgwdw==
https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==
https://themacrocoach.ie/
https://adelejohnstoncoaching.com/
Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.
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In this episode of Your Mindset Matters, I sit down with Marci Nevin and we chat about the powerful journey of fitness, weight loss, and nutrition.
We explore her personal transformation from childhood weight struggles to becoming a fitness enthusiast and coach. Marci opens up about how diet culture and disordered eating affected her and how she found freedom in a more holistic approach to health.
We also discuss the emotional and mental aspects of fitness, the impact of extreme dieting, and how the availability of fast food has influenced obesity rates.
Marci highlights the importance of balanced nutrition, reducing alcohol consumption, and shifting our mindset to prioritise long-term well-being.
This episode is full of insights on how to achieve food freedom and how a holistic approach can lead to sustainable health.
Key questions discussed:
How did Marci's early fitness journey shape her approach to health today?
What role did diet culture play in her struggles with weight and disordered eating?
Why is it crucial to embrace food freedom for long-term health?
How do childhood influences and family dynamics impact our relationship with food?
What is the role of alcohol in managing weight and overall wellness?
How can we balance body image with overall health in a social media-driven world?
Links & Resources:
Connect with Vikki on Instagram
Check out Vikki's website here
Connect with Marci on Instagram
Thank you for listening! If you enjoyed this episode, don’t forget to rate, follow, and share Your Mindset Matters with others.
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons License.
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In this solo episode of Your Mindset Matters, I talk all things weighing scales. I chat about the obsession that many people, especially women, have with the scale. I want to empower you with knowledge and confidence rather than fear!
With fluctuating weights caused by hormones, diet, and stress, it's easy to misinterpret true progress. I stress the importance of focusing on how you feel and celebrating non-scale victories (NSVs), such as improved mood, energy levels, and how your clothes fit.
I also talk about the difference between scale weight and body fat loss!
Make sure to listen to learn how to develop a healthier mindset toward weight, learn how to prioritise overall wellness and embrace the journey!
Key questions discussed:
What is the emotional impact of the scale?How do perimenopause and hormonal fluctuations affect weight?How can we challenge the authority of the scale in our lives?What are common reasons for scale fluctuations, and how can we understand them better?How can lifestyle choices like exercise and nutrition empower us beyond the numbers?What are non-scale victories, and why are they essential to our journey?How do we differentiate between body fat loss and scale weight?What strategies can help avoid the mood-food cycle?How can honest self-assessment guide us as we move forward?Links & Resources:Vikki’s InstagramVikki’s WebsiteThank you for listening! If you enjoyed this episode, don’t forget to rate, follow, and share Your Mindset Matters with others.
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons License.
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In this episode of Your Mindset Matters, I chat with Aram Grigorian about the powerful impact of going through hardships and struggles, and how these experiences shape our view of vanity.
Aram shares his take on moving from a focus on appearance to prioritising how we really feel through good nutrition and fitness. We talk about how feelings can be temporary and not set in stone; what really matters is how we feel each day and how that affects our ability to show up for others.
Join us as we discuss the importance of finding joy in everyday moments and explore the benefits of eating well for our overall health.
Key questions discussed:
How can embracing hardships lead to personal growth? What does Aram’s evolving relationship with vanity look like? How do we differentiate between feelings and facts in our self-perception? Why is it important to focus on well-being rather than appearance? How can we find fulfillment in the everyday process? What are the benefits of eating well for our mental and physical health? How can we shift our focus from outcomes to the process and prioritize feelings over looks?Links & Resources:
Connect with Aram on Instagram
Check out Aram's website here
Connect with Vikki on Instagram
Check out Vikki's website here
Thank you for listening! If you enjoyed this episode, don’t forget to rate, follow, and share Your Mindset Matters with others.
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons License.
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In this solo episode of Your Mindset Matters, I dive into the often misunderstood journey of menopause, aiming to empower women with knowledge and confidence rather than fear!
With October being Menopause Awareness Month, I share my personal experience with perimenopause and how Hormone Replacement Therapy (HRT), now called Menopause Hormone Therapy (MHT), has positively impacted my health.
I explore how lifestyle choices - like nutrition, exercise, sleep, and stress management - can help ease menopausal symptoms and lead to a healthier, happier life.
Are you curious about how lifestyle changes can make a huge difference in managing menopause?
Or how HRT/MHT could support your journey?
Join me as we talk about informed decisions, proactive health choices, and embracing this natural life stage with balance and confidence.
Key questions discussed:
What is menopause and when does it typically start?
How did my personal journey through perimenopause unfold?
What role does HRT/MHT play in managing menopause symptoms?
How can lifestyle choices, like exercise and nutrition, support menopausal health?
What practical tips can improve sleep and manage stress during menopause?
How can you remain proactive about your health during menopause and beyond?
Links & Resources:
Vikki’s Instagram
Vikki’s Website
Thank you for listening! If you enjoyed this episode, don’t forget to rate, follow, and share Your Mindset Matters with others.
Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a Creative Commons License.
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In this episode, Vikki Cronin and Gráinne Gibson delve into the complexities of the relationship with food, the impact of social media on eating habits, and the importance of mental health in achieving overall well-being. They discuss the nuances of disordered eating, the significance of maintenance phases in dieting, and how body image plays a crucial role in health perceptions. The conversation emphasizes the need to redefine success in health and fitness beyond just weight loss, advocating for a holistic approach that includes mental and emotional health.
Takeaways
- Relationship with food is about perceptions and feelings.
- Social media influences our views on food and body image.
- Disordered eating can stem from lack of education.
- Maintenance phases are crucial for long-term health.
- Body image issues affect both men and women.
- Health is not solely defined by weight or size.
- Mental health is integral to physical health.
- Success in health should be measured by overall well--being, not just weight loss.
- Food should not be labeled as good or bad.
- Coaches need to promote a balanced approach to health.
Sound Bites
"What is your perception of food?"
"Social media definitely has a role to play."
"You don't have to track your calories at maintenance."
Keywords
food relationships, disordered eating, social media impact, maintenance phase, body image, mental health, fitness coaching, health success, nutrition education, female health
Thanks for listening
And if you found it helpful, please hit like, subscribe andleave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home- The Macro Coach
Grainne's Instagram:
https://www.instagram.com/grainne_gibson?igsh=MWxienRvbzJxZ2Nidg==
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In this episode of 'Your Mindset Matters', Vikki discusses the importance of mindset in the context of a fat loss journey. She spends a bit of time discussing the need to identify a personal 'why' that goes beyond surface-level reasons for weight loss. Vikki shares her own experiences and insights on maintaining motivation, building a healthy relationship with scales, and adopting a mindset that embraces imperfection. The conversation is rich with practical advice for anyone looking to make sustainable lifestyle changes.
Takeaways
- Your mindset is crucial for showing up and doing your best.
- Identifying your 'why' is essential for motivation.
- A strong 'why' serves as an anchor during tough times.
- Fat loss journeys are not linear; expect ups and downs.
- Surface-level reasons for fat loss may not sustain long-term effort.
- Understanding the relationship with scales is vital for progress.
- Imperfect action is better than striving for perfection.
- Redefining success can help maintain motivation.
- Self-awareness is key to understanding eating behaviors.
- Your 'why' can evolve as you progress in your journey.
Sound Bites
"Your mindset here is show up, do your best."
"Identify your why, find and figure out your why."
"Your why is your anchor in this journey."
Thanks for listening
And if you found it helpful, please hit like, subscribe andleave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home- The Macro Coach
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In this episode, I had a great conversation with Kate Hamilton Health on her podcast. We discussed Vikki's own fitness journey, the importance of mindset in fat loss, and the impact of lifestyle habits on perimenopause and menopause. They also delve into the topic of relationship with food, behaviour change, and the significance of sleep and meditation. Vikki emphasizes the need for self-reflection, awareness of patterns and defaults, and creating a balanced approach to nutrition and exercise. In this conversation, Vikki emphasizes the importance of structure, routines, and habits in achieving fat loss and overall well-being. She discusses the role of sleep in managing stress, cravings, and body fat, and offers practical tips for improving sleep quality. Vikki also highlights the significance of lifestyle factors in preparing for perimenopause and menopause, encouraging women to prioritize their health and make positive changes in their 30s and beyond. She emphasizes the importance of resistance training for maintaining muscle mass and overall health. Additionally, Vikki discusses her recipe ebook and the importance of fueling the body with nutritious food.
Keywords
holistic approach, healthy lifestyle, fitness journey, mindset, fat loss, perimenopause, menopause, relationship with food, behavior change, sleep, meditation, self-reflection, awareness, balanced approach, structure, routines, habits, fat loss, well-being, sleep, stress management, perimenopause, menopause, lifestyle factors, resistance training, muscle mass, health, nutritious food
Takeaways
A holistic approach to a healthy lifestyle involves focusing on mindset, nutrition, exercise, sleep, and stress management.
Self-reflection and awareness of patterns and defaults are crucial for behavior change and improving one's relationship with food.
Creating a balanced approach to nutrition, including both nutrient-dense foods and soul foods, is important for long-term success.
Establishing a sleep routine and practicing meditation can have a significant impact on overall well-being.
It's never too late to start making positive lifestyle changes, regardless of age or stage of life. Structure, routines, and habits are essential for achieving fat loss and overall well-being.
Quality sleep is crucial for managing stress, cravings, and body fat.
Prioritizing lifestyle factors, such as exercise and nutrition, in your 30s and beyond can prepare you for perimenopause and menopause.
Resistance training is important for maintaining muscle mass and overall health.
Fueling the body with nutritious food is key to supporting health and well-being.
Sound Bites
"A holistic approach to a healthy lifestyle"
"It's not what you're taking away, it's what you're giving"
"Self-reflection and awareness of patterns"
"These kind of little things, they help structure, you know, pen, paper, meditation, your sleep routine."
"Sleep is everything. Sleep is going to make your stress more manageable. Sleep is going to make your organization more manageable."
"Now is the time to be laying these foundations because it makes such a difference when perimenopause hits you like a ton of bricks."
Thanks for listening
And if you found it helpful, please hit like, subscribe andleave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home- The Macro Coach
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Summary
In this episode of 'Your Mindset Matters', Vikki Cronin discusses the significance of embracing imperfect action and letting go of the all or nothing mindset. She shares personal experiences and insights on how taking small steps can lead to progress in fitness and lifestyle changes. Vikki emphasizes that perfection is unattainable and encourages listeners to focus on consistency and self-compassion instead. The conversation also highlights practical strategies for overcoming the barriers of perfectionism and making sustainable changes in daily habits.
Keywords
imperfect action, all or nothing mindset, progress, self-compassion, lifestyle change, fitness, nutrition, motivation, mindset shift, small steps
Takeaways
- Imperfect action is better than doing nothing at all.
- Letting go of the all or nothing mindset is crucial for progress.
- Small steps can lead to significant changes over time.
- Life will never be perfect; embrace the chaos.
- Every day presents an opportunity to learn and grow.
- Redefine success to include effort and consistency, not just outcomes.
- Self-compassion helps in maintaining motivation and progress.
- Focus on the process rather than the end goal.
- Building momentum with small habits is key to long-term success.
- Don't wait for the perfect moment to start making changes.
Sound Bites
"Something is better than nothing."
"Imperfect action is key to progress."
"Life will never allow you to be perfect."
Thank you for listening. Please leave a review and if you liked this episode subscribe to my podcast so that you never miss an episode !!
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In this episode, Vikki discusses the crucial role of behavioural change in fat loss. She emphasizes that while most people know what to do for fat loss, it is their behaviours and habits that drive progress or lackthereof.
Vikki explores various behavioural changes that can lead to a more sustainable fat loss journey, including understanding the psychology behind eating habits, setting realistic goals, creating a supportive environment,forming positive habits, practicing mindfulness, self-monitoring, managing stress, being flexible, and practicing self-compassion.
Keywords
fat loss, behavioural change, habits, psychology, goals,supportive environment, mindfulness, self-monitoring, stress management, flexibility, self-compassion
Takeaways
- Behavioural change is crucial for sustainable fat loss.
- Understanding the psychology behind our eating habits is important for making positive changes.
- Setting realistic goals and focusing on small wins can lead to long-term success.
- Creating a supportive environment and curating oursurroundings can help us make healthier choices.
- Forming positive habits, practicing mindfulness in eating,and self-monitoring are key strategies for behavioural change.
- Managing stress, being flexible and adaptable, andpracticing self-compassion are important for maintaining progress.
Sound Bites
"Behavioural change is crucial for sustainable fatloss."
"Setting realistic goals and focusing on small wins canlead to long-term success."
"Creating a supportive environment and curating oursurroundings can help us make healthier choices."
Thanks for listening
And if you found it helpful, please hit like, subscribe andleave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home- The Macro Coach
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In this episode, Vikki Cronin discusses the importance ofthe 'diet before the diet' and building solid foundations before embarking on a fat loss journey.
She emphasizes the need to gain knowledge about nutrition, understand one's relationship with food, and work on adherence and consistency.
Vikki also addresses the pitfalls of quick-fix diets and the importance of sustainable, long-term approaches.
Additionally, she touches on the topics ofperimenopause and the importance of seeking proper support and understanding the role of hormones.
Keywords
diet before the diet, fat loss, nutrition, relationship withfood, adherence, consistency, quick-fix diets, perimenopause, hormones
Takeaways
- Before starting a fat loss journey, it iscrucial to build solid foundations and gain knowledge about nutrition.
- Understanding one's relationship with food andworking on adherence and consistency are key to long-term success.
- Quick-fix diets may yield short-term results,but they are not sustainable in the long run.
- When dealing with perimenopause, it is importantto seek proper support and understand the role of hormones.
- Changing narratives and focusing on positiveattributes can improve body image and mindset.
Sound Bites
"Can I live on a shake for breakfast and a shake forlunch for the rest of my life? If the answer to that is no, then Herbalife or these kind of things, it's not for you."
"The diet before the diet, what it actually means isyou will need to ground the foundations. Like a house does not stand without foundations. The same goes for a fat loss journey or a fat loss phase. It will not work without solid foundations."
"Nail your adherence and nail your consistency beforeyou do the push to the real dieting phase. Otherwise, what you're going to end up doing is ending up in a yo-yo restrict binge cycle."
Thanks for listening
And if you found it helpful, please hit like, subscribe andleave a review. It really helps out the show and helps more people discover mypodcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home- The Macro Coach
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In this episode, Vikki Cronin discusses the importance of turning mindless eating into mindful eating. She emphasizes the need to slow down, be present, and appreciate the food we eat.
Mindless eating, often caused by distractions like phones or screens, can lead to overeating and a lack of satisfaction. By waiting 20 minutes after a meal, we can better regulate our hunger and avoid unnecessary snacking.
Vikki encourages listeners to practice these small tweaks in their eating habits to make a big difference in their overall calorie intake and weight management.
Keywords
mindful eating, mindless eating, overeating, satisfaction, hunger, habits, distractions, slowing down, food enjoyment
Takeaways
- Turn mindless eating into mindful eating by slowing down and being present with your food.
- Avoid distractions like phones or screens while eating to fully appreciate and enjoy your meal.
- Waiting 20 minutes after a meal can help regulate hunger and prevent unnecessary snacking.
- Practicing mindful eating can make a significant difference in overall calorie intake and weight management.
Sound Bites
"Mindless eating can actually really exasperate overeating and can be a root cause to overeating."
"Just sit down, slow down, appreciate your food, make time to eat your food, put away the phones, turn off the screens, don't watch Netflix."
"The most important thing is wait 20 minutes. This is the thing that people don't always know."
Thanks for listening
And if you found it helpful, please hit like, subscribe and leave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home - The MacroCoach
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In this episode, Vikki Cronin discusses the importance of consistency in achieving long-term sustainable fat loss.
She shares her personal experience of lacking motivation !!
Vikki emphasizes the need to rely on an element of discipline and routine rather than motivation, as motivation can be unreliable.
She explains that consistency is the steady and repeated application of habits and behaviors, which drive progress over time. Vikki also touches on the 80-20 rule of nutrition, where 80% of daily calorie intake should come from nutrient-dense foods and 20% can be soul food.
Takeaways
Consistency is the key to long-term sustainable fat loss.
Relying on motivation alone is not enough; discipline and routine are essential.
Consistency means showing up even when motivation is low and progress feels slow.
The 80-20 rule of nutrition suggests that 80% of daily calorie intake should come from nutrient-dense foods and 20% can be soul food.
Consistency requires making daily decisions and choices that align with your goals.
Sound Bites
"Consistency is the little secret to long-term sustainable fat loss."
"Motivation definitely goes absent without leave. It just goes AWOL."
"Consistency means being persistent. It's not giving up at the first hurdle or the second hurdle."
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In this episode, I discuss some of the common mistakes people make when trying to lose weight and offer you MY advice on how to avoid them.
Emphasizing the importance of managing expectations, focusing on the process rather than the outcome, and investing in coaching for guidance and accountability (trust me not a sales tactic).
Also highlighting the significance of balancing exercise with nutrition, working on mindset and relationship with food, and paying attention to other variables like sleep and movement.
Overall, the key takeaway is that successful weight loss requires a holistic approach that addresses both physical and mental aspects.
Keywords
weight loss, fat loss, expectations, process, coaching,nutrition, exercise, mindset, relationship with food, sleep, movement
Takeaways
- Manage your expectations and understand that weight loss isnot linear.
- Focus on the process and build sustainable habits ratherthan obsessing over the outcome.
- Invest in coaching for guidance, support, and accountability.
- Balance exercise with nutrition and pay attention to othervariables like sleep and movement.
- Work on your mindset and relationship with food to create a sustainable lifestyle.
Sound Bites
"The expectation on the scales is probably the onething that causes people to feck it all out the window, give up, walk away and just call it a day in terms of what they want to achieve."
"Don't set an end date. What you're always trying to doand what you need to remember is you're not doing a diet with an on or an off switch. You're trying to create a lifestyle that will be long term and will befor life."
"The problem is people don't invest in coaching.Coaching is without doubt just amazing if you get the right coach and that works for you. Are you both aligned with each other? If you don't have a coach,you're most likely scrolling through social media and you're most likely jumping on whatever influencer is telling you to do or whatever trend is currently out there."
Thank you for listening.
If you would like to reach out to me then you can find me on :
Instagram : https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website :
Home - The Macro Coach
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Bit of a different style podcast this week !! I like to mixthings up a tad so I do.
This is Q&A style podcast episode, answering some common questions about post-holiday weight gain, self-sabotage, losing the last fewpounds, finding time to exercise, weight loss during menopause, impatience,anxiety and emotional eating, and sugar cravings. I also discuss the importance of getting back into a routine after holidays, being realistic with goals and expectations, finding alternative coping mechanisms for anxiety, focusing on overall health and nutrient-dense foods, and being patient with the process of weight loss.
Keywords
Q&A, post-holiday weight gain, self-sabotage, losingweight, exercise, menopause, impatience, anxiety, emotional eating, sugarcravings
Takeaways
-Getting back into a routine after holidays is crucial forweight management.
-Self-sabotage often occurs due to over-restriction orcelebrating progress with unhealthy food choices.
-Losing the last few pounds requires focusing on overallprogress rather than a specific number on the scale.
-Finding time to exercise requires being realistic andcreative with scheduling.
-Weight loss during menopause is possible with lifestylechanges, including managing sleep, nutrition, and movement.
-Impatience can derail progress, so it's important to embrace the slow and steady process.
-Finding alternative coping mechanisms for anxiety andemotional eating is crucial for long-term success.
-Managing sugar cravings involves prioritizing nutrient-dense foods, incorporating fruit, and being mindful of food choices.
- Being aware of and challenging addictive thoughts around chocolate can help break unhealthy patterns.
-Change is always possible, and it's important to have agrowth mindset throughout the weight loss journey.
Sound Bites
"A lot of the time these questions that come in onsocial media or on those Q&A boxes, these are questions that a lot of people struggle with."
"It took me being disciplined with everything to get itdone and get the structure back to make this week the easier week."
"Recognize the gain is there now, there's a half astone or a stone gone on and you're not happy in your skin and you don't feel great and it's impacting your enjoyment of life, it's impacting your mood then the only way to change that is to act and to make the changes again."
Thanks for listening
And if you found ithelpful, please hit like, subscribe and leave a review. It really helps out theshow and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Email : [email protected]
Website: Home - The MacroCoach
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I am BACK after a little break !!
In this episode, I discuss the importance of getting back into a routine after a break, especially during the summer months. I emphasize the need for self-compassion and understanding that it may be harder to establish a routine during this time. I provide practical tips for dialing in health habits, such as sleep routine, water intake, fruit and vegetable consumption, and reducing alcohol and takeaways.
In this episode I highlight the ease with which old habits can creep back in and offer strategies for breaking those habits and creating new ones
Takeaways :
Be kind to yourself and understand that it may be harder to establish a routine during the summer months. Focus on dialing in health habits such as sleep routine, water intake, and fruit and vegetable consumption. Reduce alcohol and takeaway consumption to maintain a healthier lifestyle. Be aware of old habits that may be creeping back in and take action to break them and create new, healthier habits. "Tidy up August a little bit, not a huge amount, a little bit." "Bring some structure back in and trust me, you don't have to do it the seven days."Thanks for listening
And if you found it helpful, please hit like, subscribe and leave a review. It really helps out the show and helps more people discover my podcast
Helpful links:
Vikkis Instagram: https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr
Website: Home - The MacroCoach
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Summer holidays !!
Key words - Balance the Balance !!
And remember it is a diet break and a holiday is to be ENJOYED.
You have most likely worked damn bloody hard for your holidays so the most important thing is that you look forward to them and you definitely do not fear or dread your holidays because of the ''damage'' you may do to any fat loss / weight loss progress attained to date.
In this podcast I am going to give you my top tips to enjoy your holidays in a non restrictive, semi sensible but still enjoyable way. It can be done !! Trust me on this. Go have a listen and if you have any questions reach out to me on any of my social media platforms.
Catch me on Instagram @VikkiCroninCoaching (name change !!)
Also I will be taking a holiday myself from producing podcasts for a few weeks but I promise and pinky swear I will be BACK !!
Thanks as always for listening
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