Shift Your Mind, Change Your Life Podcast with Coach Sal

By Sal Vittorio Jr.

What's good fam! This is your boy Coach Sal, aka Sal Vittorio Jr, and in this podcast I’m going to teach you EXACTLY how to ditch the excuses, build your dream life, and become the best version of you... more

· Health & Fitness
· Fitness

77 ratings

FAQs about Shift Your Mind, Change Your Life Podcast with Coach Sal:

How many episodes does Shift Your Mind, Change Your Life Podcast with Coach Sal have?

The podcast currently has 403 episodes available.

Shift Your Mind, Change Your Life Podcast with Coach Sal episodes:

January 14, 2022 Episode 52: HOW TO FIND YOUR TRUE POTENTIAL
⚾️ Often times the one thing you wanted to happen, is the best thing that never happened.

My whole life I played sports

Football, baseball, basketball

Truth is, after I graduated college I was fuckin lost

I felt like I had no purpose anymore

I felt like my life was meaningless

As athletes we attach our identity to our sport

So when that day comes, it can be a tough pill to swallow

So how do you move forward?

I’m still trying to figure that out honestly

But I’ll tell you this

Working on myself everyday inside the gym, has helped tremendously

It’s much more than just lifting and eating protein

Everyday you’re going to war with YOURSELF and your mind

Testing your limits and pushing past them

Every rep you’re getting stronger both physically and mentally

That’s why I believe in it

You’re able to tune out all the noise of the outside world and focus on YOU

In my opinion it’s one of the greatest gifts you can give to yourself

That feeling after a good workout is unmatched

So if you’re struggling in any way, I challenge you to get back into moving consistently

There’s many ways to make it work

It doesn’t have to be just weights

Go for a bike ride, hiking, yoga, jump rope, swimming

The possibilities are endless

Try different things, open your mind

Be ok with making mistakes

Everything you’ve ever wanted is on the OTHER side of fear

Will you take action?

Comment below if this is the year you turn it all around ⬇️⬇️

LETS RIDE 💥💥

#BetterThanYesterday

Ya boi
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10min
January 12, 2022 Episode 51: 💥 How to stay on track if you can’t meal prep…
💥 How to stay on track if you can’t meal prep…

1. Focus on quality proteins. Chicken. Tilapia. Pork. Turkey. Salmon. Eggs.

1g of protein per pound of bodyweight. PER DAY. (Example 215lbs = 215g of protein per day)

But I can’t weigh my food at a restaurant, what do I do?

200g of protein is roughly around 2lbs of meat, and you could probably space that out between 3-4 meals. Aim for a portion size about the size of your hand at each meal.

2. Track your foods when possible on my fitness pal. Scan the barcodes and pay attention to your caloric intake.

3. Limit your sugar/sodium intake.

Pick water over the juice. Black coffee. Sauce on the side. Yeah it sucks, but wanna know what’s worse? Hating the way you look and feel.

4. Have a fruit or vegetable with every meal. These foods are usually super low calorie, also packed with nutrients, and can help fight cravings. Yes our parents were always right.

5. Have some discipline. It’s easy to cave into peer pressure and get the loaded nachos, or cheesy fries. But think about your decisions compounding over time.

I’d bet money if you made better choices 5/10 times, you would look much differently come this summer.

If you’re reading this far, I DARE YOU to implement one of these today.

Majority of people will scroll right past this. But I promise if you focus on these pillars day by day, you will notice a difference.

#BetterThanYesterday

Coach Sal✅
...more
9min
January 05, 2022 Episode 50:🤣 I USED TO HATE THE GYM
I wanted to share this with you guys and felt it was relevant during this time.

After I graduated college back in 2019 the only reason I got back into the gym was due to the fact that my mom won a free 6 month membership to crunch in a raffle lmaoooo.

Honestly I had no desire to workout. I looked like shit, was shoveling candy and ice cream in my mouth every night.

“Fuck it what’s the point?”

I used to tell myself all this bullshit to justify as to why I wasn’t taking action.

“It’s cold out nobody can see my stomach”

“I’ll start after the summer I just wanna chill out”

“I’m working too much I don’t have the time”

It’s comical to look back on, but also super relevant because you may be going through something similar especially during times like today.

At that time I had no money and honestly the gym was last on my priority list.

I hated the way I looked/felt, I just couldn’t take it anymore, so I made the decision one day to get back in there.

The first few months sucked ass, but over time I just got closer and closer to my goals.

Soon enough I began to realize that this game is all choices and momentum.

Point being, just because you don’t like where you’re at right now doesn’t mean you can’t change it.

If anything you should get excited about the journey ahead because you CAN accomplish whatever you’re trying to do if you believe that you can.

I say this all the time, but when you think about it what’s stopping you other than yourself?

It’s all on YOU!

Nobody is coming to save you, it’s time to strap in and get to work.

Your life literally depends on it.

If you continue to punish your body with alcohol, sugar, nicotine, and low quality nutrients you’re literally shortening your life span.

I’ve been guilty of this, which is exactly why I feel strongly about it.

Let’s make this year one we look back on and smile.

Are you with me or what?

Drop some 🔥🔥 in the comments if you’re ready to give this year all you got!!!

#BetterThanYesterday

Your boy💪🏻❤️✅
...more
15min
January 04, 2022 Episode 49: 🤷🏼‍♂️ HOW TO GET IN SHAPE EVEN IF YOU’RE BUSY AF
🤷🏼‍♂️ HOW TO GET IN SHAPE EVEN IF YOU’RE BUSY AF

Working crazy hours?

Commute kicking your ass?

Can’t seem to find the time to prioritize your health?

I’ve been there, and I’ve worked with plenty of clients who’ve dealt with the same things.

Here’s a few tips you can implement TODAY if you’re looking to see change.

1. Spend an hour on the weekend to get your nutrition in check.

I’ve found that being proactive, and properly planning ahead is the best way to stay in momentum.

You have to eat so why not optimize the nutrients you’re putting into your body?

Use a meal prep service, order your groceries online, cook with your partner or a family member.

Honestly there’s really no secret, summer bodies are made in the kitchen during these next few months. Suck it up.

2. Get 10,000 steps a day which is the equivalent to about 5 miles. At a decent pace it should take you around an hour and a half to do that walking.

This will aid in digestion and improve your sleeping patterns.

Take the long way to work. Go for a walk on your lunch break. If you’re not able to do that, rip an at home circuit in your living room before work.

Push ups, sit ups, jumping jacks, burpees. There truly is 1,000 ways to make it work. It really just comes down to how bad you want it.

You can say you want to change all you want, but what are you actually doing about it?

Take a look at your habits. You can’t get upset with the results you didn’t get from the work you didn’t do.

3. Be realistic with yourself.

If you’ve spent years neglecting your body and health, do you really think it’s gonna take a few weeks to turn it all around?

Now that may sound harsh, but if you set attainable expectations, you will be much happier with smaller progress which should lead to momentum.

This is the key to long term success and sustainability.

Over the years, these are some of the biggest things that have helped me and my clients change our lifestyles.

Which one will you implement today?

Drop yours in the comments below 👇🏻👇🏻

#BetterThanYesterday

Coach Sal💪🏻✅
...more
9min
December 28, 2021 Episode 48: ⚠️ HOW TO CREATE YOUR DREAM BODY WITHOUT SPENDING HOURS IN THE GYM‼️
⚠️ HOW TO CREATE YOUR DREAM BODY WITHOUT SPENDING HOURS IN THE GYM‼️

Most of the time, it’s your perspective/mindset that needs to change.

You understand that you need to eat better, but how? How can I make this sustainable? “Broccoli sucks. I don’t have time to meal prep”

You understand you need to workout, but what types of exercises? How much? How often? “I don’t feel like it, I’m too busy”

If you look at everything as a whole you’ll get overwhelmed and turn around.

So how can you create REAL, SUSTAINABLE, LIFE CHANGING results?

1. Start small.

You can change the entire course of your life, body, and mind by making your bed and moving immediately.

This game is all momentum and choices. Focus on what you can control, and let your habits build.

2. Implement a morning routine.

You can’t pour from an empty cup.

Majority of people roll out of bed and start their day by scrolling on social media. Get intentional with your time.

Practice some form of self care BEFORE you touch your phone. (Yoga, meditation, affirmations, reading)

Sounds corny, but do that shit for 30 days then come back to me.

3. Show the fuck up.

Success doesn’t give a single fuck how you feel. Majority of days you will NOT feel energized, motivated, or inspired.

So what can you do? Show up regardless.

Consistency. Sacrifice. Discipline.

That’s what it takes.

It should scare you. Everything you’ve ever wanted is on the OTHER side of fear.

Will you stop playing the victim?

Transform into your best self?

Comment below and tell me what you’re going to do differently.

This shit is pointless without action.

I DARE YOU TO DO SOMETHING.

Stop letting the circumstances hold you back. Take charge of your life, it IS possible.

#BetterThanYesterday

Your boy 💪🏻❤️✔️
...more
6min
December 27, 2021 Episode 47:🤬 THIS MIGHT TRIGGER YOU
🤬 THIS MIGHT TRIGGER YOU

It’s very simple

The reason you aren’t happy is because you keep telling yourself “it’s too cold, it gets dark so early, it’s covid, I don’t feel like doing xyz”

YO THAT’S EXACTLY WHY YOU’RE FUCKING STUCK…

You keep procrastinating for the “perfect moment”

“I’m gonna start Monday”

“I’m getting back on track after the holidays, so I’m just gonna chill for now”

“New year, new me”

IT’S ALL BULLSHIT…

The things we tell ourselves ARE most important.

What you feed grows, what you starve dies.

If you wanna level up, start changing your story.

Stop playing the victim card.

Nobody gives a fuck, work harder.

Successful people show the fuck up no matter what.

They stay disciplined and complete their tasks NO MATTER HOW THEY FEEL.

Those who conquer are relentless in their pursuits. They don’t make excuses, they make ADJUSTMENTS!

How can you expect to achieve your desires if you’re not willing to do the work?

Would you tell your boss you don’t feel like showing up today?

Or your professor you don’t feel like handing in that assignment?

Life doesn’t work that way.

Quit making excuses and start doing the work.

Which type of person are you?

Comment below and tell me⬇️⬇️

#BetterThanYesterday

Your boy💪🏻
...more
10min
December 22, 2021 Episode 46:🚨 DOING TONS OF CARDIO AND UNDEREATING IS NOT GOING TO GET YOU THE BODY YOU DESIRE!!!
🚨 DOING TONS OF CARDIO AND UNDEREATING IS NOT GOING TO GET YOU THE BODY YOU DESIRE!!!

You’re not happy with your body

You’re under eating

You’re doing tons of cardio, and what’s the result?

STUCK AS FUCK

You have to lift weights

You have to eat a substantial amount of quality foods

You have to learn when to do cardio and when not to

So how do you fix this?

Drop the booty bands and start lifting!!

Get off the peloton and join the fuckin gym

No you’re not going to bulky if you do it PROPERLY

What’s the point of doing the same shit and expecting a different result?

That’s actually the definition of insanity

And usually that’s a recipe for burn out and resenting this stuff as a whole

It doesn’t always have to be an uphill battle

You can change

You can create the body you desire

You can create the life you’ve always dreamed of

Picture yourself on the beach confident as ever, comfortable AF in your skin…

WHY CANT YOU ACCOMPLISH THAT?

How would that make you feel if that was a reality?

You have to believe that you can, seek the knowledge to get there, then go execute consistently

If you’re ready to ditch the excuses, lose body fat, tone your stomach, and grow your glutes while still enjoying your weekends, drop some 🔥🔥 below

LETS GO FAM ‼️

#BetterThanYesterday

Your boy ✅
...more
9min
December 20, 2021 Episode 45: HOW TO STAY ON TRACK DURING CHRISTMAS WEEK
💥 The all or nothing used to cripple me so hard in every aspect.

Understand that something is ALWAYS better than nothing.

Enjoy yourself this holiday, but understand where to draw the line, hope this helps.

You don’t have train 6 days a week and eat chicken and broccoli at every meal, this is a marathon not a sprint.

A lifestyle, a culmination of choices over time.

Make the decision to make this year different.

#BetterThanYesterday

Ya boi 🙏🏻
...more
6min
December 17, 2021 Episode 44:‼️THIS MIGHT OFFEND SOME OF YOU
‼️THIS MIGHT OFFEND SOME OF YOU

You said you were starting this week

You said you were going to eat better

You said you were going to workout

So why haven’t you????!!

It’s simple, just DO the shit you SAID you were gonna do.

Don’t complicate it.

It takes an hour to get a good sweat in.

It takes an hour to food shop for an entire week.

We can spend hours watching Netflix, football, going out, drinking, etc etc

But all of the sudden when it comes time to prioritize our HEALTH we’re “too busy”

“I just don’t have the time”

“But you don’t understand”

I don’t wanna hear it

THATS EXACTLY WHY YOU’RE STUCK

That’s the fuckin difference between success and mediocrity

People at the top take MASSIVE ACTION consistently.

They’re not waiting for the “perfect time” they just do shit and make mistakes along the way

Just do fucking something today

Start small, stack your habits, build momentum

It starts first thing in the morning with making your bed

As soon as you wake up, get out of your bed, make that shit, and go workout

Do that consistently and your life will change.

Rant over. Goodnight
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15min
December 15, 2021 Episode 43:🚨 I ALMOST FAILED OUT OF COLLEGE
🚨 I ALMOST FAILED OUT OF COLLEGE (October 20th, 2017)

After barely graduating high school, then spending two years at community college. I transferred to UAlbany in the fall of 2016.

I had no idea what I wanted to study or do with my life. I just wanted the “college experience”

Safe to say I didn’t do the things I was supposed to.

You need a cumulative GPA of 2.0 to stay in school…

My first semester I got a 1.4, Second semester 1.9, third semester 2.3 I believe (numbers could be off I don’t remember 100%)

Luckily I made it through somehow. To be honest I really don’t know why. I didn’t deserve it.

I decided to prioritize drinking and partying over my school work. Not uncommon, but I took it a bit too far.

I actually didn’t go to class, complete half of the assignments, or even buy my textbooks.

I was placed on academic probation, and couldn’t play baseball. I was fuckin lost.

Constantly running from my problems, numbing everything with alcohol and going out.

So why am I posting this? How can this apply to you?

🤯 YOUR PAST CAN ONLY DEFINE YOU IF YOU ALLOW IT TO

You ARE stronger than you think.

You CAN accomplish big things.

You have to change the story you keep telling yourself everyday.

Start small, build momentum, stay consistent. Be patient and TRUST the process.

Something is ALWAYS better than nothing.

Things can change if you believe they can

Is it easy? No

Worth it? 100%

If I can turn my life around, so can you

It’s not too late, start TODAY✅

#BetterThanYesterday

Coach Sal❤️
...more
6min

FAQs about Shift Your Mind, Change Your Life Podcast with Coach Sal:

How many episodes does Shift Your Mind, Change Your Life Podcast with Coach Sal have?

The podcast currently has 403 episodes available.

More shows like Shift Your Mind, Change Your Life Podcast with Coach Sal

The Mindset Mentor

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Shift Your Mind, Change Your Life Podcast with Coach Sal

FAQs about Shift Your Mind, Change Your Life Podcast with Coach Sal:

How many episodes does Shift Your Mind, Change Your Life Podcast with Coach Sal have?

Shift Your Mind, Change Your Life Podcast with Coach Sal episodes:

FAQs about Shift Your Mind, Change Your Life Podcast with Coach Sal:

How many episodes does Shift Your Mind, Change Your Life Podcast with Coach Sal have?

More shows like Shift Your Mind, Change Your Life Podcast with Coach Sal

The Mindset Mentor