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🎙 Don't Let Summer Steal Your Momentum

How to Stay Consistent When Life Gets Busy

Summer has a way of quietly stealing our momentum. Between vacations, changing schedules, BBQs, late nights, and all the fun that comes with this season, it's easy to find yourself drifting away from the healthy habits you've worked so hard to build.

If you've ever found yourself saying, "I'll get back on track in September," this episode is for you.

Today, we're talking about realistic ways to stay consistent during the busiest season of the year—without perfection, guilt, or starting over. I'll share practical strategies, including how to identify your Non-Negotiable Three habits, why protein matters even more during the summer months, the power of the 24-Hour Rule, and how to stop the all-or-nothing cycle before it starts.

Because real transformation isn't built during perfect seasons. It's built during busy, messy, beautiful seasons like summer.

You don't need to start over. You simply need to keep showing up.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

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You don't have to be a professional athlete to know how frustrating an injury can be.

One moment you're building momentum, hitting workouts, seeing progress, and feeling strong. The next, you're wondering if weeks or months of hard work are about to disappear.

After injuring my back this past weekend, I found myself reflecting on a lesson that every fitness journey eventually teaches us: setbacks are part of the process.

In this episode, I share the recovery framework I'm using right now, including how to approach movement, walking, strength training, nutrition, sleep, and mindset while your body heals.

We'll discuss why complete rest isn't always the answer, how to maintain progress even when you can't train normally, and why the habits you've built throughout your health journey may be helping you recover more than you realize.

If you're navigating an injury—or simply want a game plan for when life inevitably throws you off course—this episode is for you.

Because injury may interrupt the journey, but it doesn't have to end it.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

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You’ve been told to eat more protein for fat loss after 40… but what if your “healthy” high-protein foods are secretly keeping you stuck?

In this episode, I’m breaking down one of the biggest mistakes I see women make in perimenopause and midlife: focusing on protein while completely overlooking the hidden fats and calories that come with it.

I’m sharing:

• Why “high-protein” doesn’t always mean fat-loss friendly
• The sneaky healthy foods that stalled my own 40-pound weight loss in my late 40s
• Why protein bars, nut butters, cheese, and keto snacks can quietly sabotage progress
• How to balance protein and fats strategically for real fat loss after 40
• What actually works to stay full, preserve muscle, and finally stop gaining and losing the same 5 pounds

If you feel like you’re doing everything “right” but the scale still won’t move, this episode is for you.

And if you want my FREE guide with all this, plus more easy ideas for protein (and meals) that won't break the caloric bank...here you go!

 http://www.fasterwaytofatloss.com/blog-posts/glp-1-protein-calculator-daily-protein-goal-on-glp-1?aid=wellnesswithvirginia

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

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In this episode, I’m giving you a behind-the-scenes look at my upcoming fat loss training and exactly what I’ll be teaching.

If you’ve been stuck trying to figure out workouts, nutrition, or consistency, this will show you a simpler way forward.

Inside the live training, I’ll walk you through a fat loss workout, my step-by-step coaching approach, how I use structure with clients, and a brand new meal guide with real meals I use in everyday life.

This episode is your preview, if it resonates, you’ll know the training is for you.

Save Your Spot Here:

https://stan.store/VirginiaBolman/p/the-metabolic-momentum-method

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

If you’ve ever felt like your progress gets harder because your spouse isn’t on the same page… this episode is for you.

Maybe they:

•  Bring home takeout when you’re trying to stay on track 
•  Don’t understand why you’re changing your habits 
•  Or just aren’t interested in doing it with you 

And suddenly, something that felt simple alone… feels really hard in real life.

In this episode, we’re breaking down:

•  Why this dynamic is so common (and not personal) 
•  What actually pushes partners away from change 
•  And how to stay consistent—even if they never fully get on board 

Because your results shouldn’t depend on someone else changing first.

This is real-life fat loss—and your relationship is part of the equation.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

What if your stress about “being healthy” isn’t your fault?

In this episode, I uncover the business behind wellness burnout—and how the industry profits from making you feel like you’re always one step behind.

From $500 morning routines to influencer-driven health trends, I break down what’s real, what’s hype, and what actually works.

Because the truth is: health was never supposed to feel this complicated.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

Are you tired of starting over every Monday? You’re not alone. In this episode, I dive deep into why the “reset on Monday” mindset keeps so many women stuck and how to break the cycle.

We’ll cover:

•  How inconsistency in real life: travel, social events, weekends sabotages fat loss 
•  Why alcohol and indulging aren’t failures, but signals your habits need a stronger foundation 
•  How to anchor your day with protein, regulate blood sugar, and build movement habits that travel with you 
•  The mindset shift from perfection to consistency and why identity is the missing piece 
•  Real-life examples from travel, family events, and weekends where habits are most likely to slip 
•  Strategies for building summer-proof habits now so you feel confident when the season arrives 

I also share how I approach fat loss in real life.  Not extremes, not deprivation, not “perfect Monday starts” and I chat about how you can join my all new 1:1 FASTer Way To Fat Loss new client coaching group for women ready to create consistency that lasts.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

In this episode, I'm sharing a full recap of our recent Pismo Beach trip from how we booked a luxury beachfront stay for just $299/night to my honest comparison of two very different hotels: Vespera Resort and Dolphin Bay Resort.

I break down real pricing, what’s actually worth it, and how each stay fits a different type of trip whether you want walkable convenience or a more spacious, relaxing escape.

I also dive into our favorite local food spots (including can’t-miss staples like Rosa’s and Cool Cat Cafe), plus all the best things to do in the area—especially if you’re traveling with kids.

If you’re planning a Central Coast getaway, this episode covers everything you need to know.

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

Thinking about joining FASTer Way as a coach?

In this episode, I’m sharing my full, honest experience inside as a coach: what it actually is, what I loved, what surprised me, and what I would do differently if I were starting over.

This isn’t a sales pitch—it’s a real conversation about the behind-the-scenes reality that most people don’t talk about.

 If this episode helped you, I’d love to hear from you!
 Share it, leave a review, or send me a message with your thoughts 💬 

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA

Send us Fan Mail

Catalina Island is a hidden gem just off the California coast—and it’s the kind of place that makes every trip unforgettable. In this episode, I’m sharing two incredible trips we’ve taken there:

• Our first trip: A family getaway with younger kids. We flew into Long Beach, took the ferry to Avalon, and stayed at the amazing Hamilton Cove condos. From golf cart rides and mini golf to relaxing by the pool and visiting Descanso Beach Club, this trip created memories we’ll never forget.
• Our second trip: An adventurous getaway with friends. Our group chose their own fun with parasailing over Avalon Harbor, zipping through canyons on the Catalina Zip Line Eco Tour, golfing at the Catalina Island Golf Course, and explored the town with stunning views of the island.

I’ll also share insider tips on:

• Ferry rides and timing
• Condo rentals 
• Golf cart rentals and the best routes
• Grocery shopping tips 
• Must-book activities: parasailing, zip lining, and more
• Catalina Casino and Chicago Cubs history

Whether you’re planning a family trip or a friends’ adventure, this episode will help you experience Catalina like a local and make memories you’ll never forget.

Home - Hamilton Cove Real Estate & Vacation Rentals

Descanso Beach Club - Catalina Island Company

I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen!

Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia

Helpful Links:

Join my 21 Day Reset:

 https://www.fasterwaycoach.com/?aid=wellnesswithvirginia

Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes?

• Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia
• Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia

My favorite high quality protein use this for a discount!

https://www.equipfoods.com/WELLNESSWITHVIRGINIA