A solo episode from Vikki Cronin that cuts straight to the point: stop waiting for the “perfect time” to take care of your health, energy, and routine.

Vikki uses the return of autumn weather, perimenopause, and her own step outside a comfort zone to make the case that action comes before motivation and that small changes matter more than a total life overhaul.

This episode is especially aimed at women in perimenopause, but the message is broader: if you keep putting yourself last, nothing changes.

Vikki shares practical first steps around walking, food, sleep, GP conversations, and asking for help instead of waiting for life to calm down.

Key topics

• The importance of taking immediate action rather than waiting for the perfect moment
• How women in perimenopause can improve their health and well-being through lifestyle changes
• Practical steps to start small and build momentum
• The misconception that life will calm down to start self-care
• The role of HRT and lifestyle factors in managing menopause symptoms
• Overcoming procrastination and fear of change

Coaching

⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠⁠

Website

⁠⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Vikki uses this solo episode to push back on the viral “cortisol belly” narrative and separate real physiology from social media panic.

She explains what cortisol actually does, why it should not be treated like the enemy and how stress, sleep, alcohol, food choices, and daily habits are often the real drivers behind weight and well-being changes in perimenopause.

In this episode:

• Vikki explains why perimenopause content online has become overloaded with fear-based messaging, especially around cortisol, supplements, and belly fat.
• She shares her own timeline, saying she first noticed changes around age 47 to 48 and did not even know the term perimenopause existed back in 2020.
• She warns against people marketing themselves as menopause coaches without proper education or evidence-based training.
• She breaks down cortisol 101 and explains that cortisol is a normal hormone with a daily rhythm, not something to “detox” or eliminate.
• She clarifies that stress can contribute to visceral fat indirectly, but usually through behaviors like emotional eating, poor sleep, increased alcohol intake, and reduced movement.
• She distinguishes everyday stress from rare medical conditions like Cushing syndrome.
• She outlines the basics that actually help: sleep hygiene, daylight exposure, movement, strength training, balanced meals, protein, fiber, and less alcohol.
• She stresses that managing stress is more important than chasing a cortisol supplement.
• She gives practical examples of coping tools like box breathing, meditation, better boundaries, and saying no when needed.
• She encourages listeners in their 30s and 40s to build habits now so the transition into perimenopause feels more manageable later.

Upcoming events and coaching opportunities with Vikki :

Female Health & Fitness Summit - 6th September - Cork

⁠⁠⁠https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator⁠⁠⁠

Coaching

⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠⁠⁠

Instagram

⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠

Website

⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

This episode is a practical solo walkthrough for anyone coming out of summer and wanting to get back on track with fat loss, health, energy, and routines.

Vikki breaks down the basics in a realistic way, focusing on expectations, calorie deficit, structure, movement, sleep, stress, weekends, and the scale.

She keeps it grounded in what actually works long term, not quick fixes or restrictive plans. If you want a simple starting point that you can sustain, this episode lays it out clearly.

Key topics

• In this episode, Vikki Cronen explains why expectations matter first
• She shares why a calorie deficit is non-negotiable for body fat loss
• Vikki discusses why you should not overhaul your whole life at once
• She emphasizes getting gentle structure around food
• She explains why food quality still matters even in a deficit
• Vikki recommends tracking calories to build awareness
• She talks about movement before obsessing over formal exercise
• She covers sleep and stress as major fat-loss drivers
• Vikki warns that weekends count
• She urges listeners not to let the scale control the process

• Choose one or two habits to improve first, not everything at once
• Set a moderate calorie deficit you can actually maintain
• Eat regular meals with protein and fibre
• Track intake for awareness, including imperfect days
• Increase daily movement with more walking
• Protect sleep and reduce stress-triggered eating
• Treat weekends as part of the plan, not a break from it
• Watch weight trends, not single weigh-ins

Upcoming events and coaching opportunities with Vikki :

Female Health & Fitness Summit - 6th September - Cork

⁠⁠⁠https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator⁠⁠⁠

Coaching

⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠⁠⁠

Instagram

⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠

Website

⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Vikki discusses a listener question about workout motivation and uses it as a springboard into a bigger message about strength training, especially for women navigating perimenopause and menopause.

The episode focuses on why consistency matters more than feeling excited and why strength training is about long term health, mobility and independence rather than an immediate emotional payoff.

Key topics

• Vikki explains why she chose this topic after a listener asked for advice on finding motivation for workouts, especially strength training.
• She shares that motivation is unreliable, while habits, routine, and discipline are what actually keep people moving.
• In this episode: not every workout needs to feel amazing, and not every gym session will give you a buzz or release.
• She breaks down the real why behind strength training




Upcoming events and coaching opportunities with Vikki :

Female Health & Fitness Summit - 6th September - Cork

⁠⁠https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator⁠⁠




Coaching




⁠⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠⁠




Instagram




⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠




Website




⁠⁠http://vikkicronincoaching.ie/⁠⁠




Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Summary

Vikki shares insights on sustainable health habits, the pitfalls of quick fixes, and how to focus on long-term well-being rather than short-term dieting. She emphasizes the importance of habits, mindset, and realistic goals for lasting health and happiness.

Key topics

• The pitfalls of quick fixes and dieting cycles
• The importance of habits for sustainable health
• Shifting focus from weight loss to overall well-being
• The role of mindset and consistency in health
• Practical tips for building healthy habits

Upcoming events and coaching opportunities with Vikki :

Female Health & Fitness Summit - 6th September - Cork

⁠https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator⁠

Coaching

⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠

Instagram

⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠

Website

⁠http://vikkicronincoaching.ie/⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Summary

In this episode, Vikki and Luke O Mahony discuss practical strategies for health, fitness, and lifestyle improvements, especially during busy or challenging times like summer.

They explore how to build sustainable habits, the importance of sleep, and how to approach health with a balanced mindset.

Key topics

• The importance of sleep routines for health
• Building foundational habits for fitness
• Managing overwhelm and procrastination
• The concept of earning the right to indulge
• The impact of summer routines on health
• Strategies for resetting routines post-summer
• The role of mindset in health behavior
• Practical tips for daily structure and consistency
• The significance of baseline health metrics
• Upcoming health and fitness summit details

• "Sleep is the structural stability of everything else"
• "Start with your sleep routine and build from there"
• "Your baseline feeling is the best you’ve ever felt"

Upcoming events and coaching opportunities with Vikki & Luke :

Female Health & Fitness Summit - 6th September - Cork

⁠https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator⁠

Coaching

⁠https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header⁠

Instagram

⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠

Website

⁠http://vikkicronincoaching.ie/⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Well lads & ladies I am back to my Podcast. I definitely missed it so I really looking forward to burning your ears again each week !!

This episode is all about getting back to Routine in Summer : Routine and Balance After a Summer Break

In this podcast I share my reflections on returning from my holiday in Spain and how to handle the transition back into routine without stress or guilt. I hone in on the importance of mindset, making small positive changes and prioritizing how you want to feel over perfection.

Key Topics

• The misconception of "falling off a track" and reframe for self-compassion
• The impact of summer activities on routines and how to navigate them
• Strategies for mindful eating and moderation during social occasions
• The importance of routine for mental and physical well-being
• Practical tips for gradually re-establishing healthy habits
• The value of making better decisions, not perfect ones
• How to set realistic goals for August with a focus on feeling good
• The concept of "choose your heart" — discomfort of change vs. discomfort of regret

Upcoming events and coaching opportunities with Vikki :

Female Health & Fitness Summit - 6th September - Cork

https://www.eventbrite.com/e/the-female-health-fitness-summit-tickets-1991920195927?aff=oddtdtcreator

Coaching

https://docs.google.com/forms/d/e/1FAIpQLScU1_mQtC-e76D3tN-hnfXNJrEDII4OPbC9QFkETU2ovP4ycQ/viewform?usp=header

Instagram

https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==

Website

http://vikkicronincoaching.ie/

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Summary

A little bit of personal news and Vikki discusses managing mindset and habits around holidays, especially for those on a fat loss journey and shares personal experiences and practical tips for enjoying holidays without guilt or restriction.

Also this is the final podcast for a little while. I will be back late August / early September. Thank you to all of my loyal listeners 🩷

Keywords

holidays, fat loss, mindset, dieting, mindful eating, active holidays, perimenopause, self-care, balance, lifestyle

Key topics

• Mindset management during holidays
• Practical tips for mindful eating and activity
• Personal experiences with body image and dieting
• Strategies for balancing enjoyment and health goals

Links & Resources

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Summary :

In this in-depth conversation, Vikki Cronin and Brian O'hAonghusa (BSc Human Nutrition, Head of Nutrition & Coaching,TriageMethod, CBT Psychotherapist & Counsellor (MA)) explore the complex world of disordered eating patterns, body image issues and the influence of social media.

They discuss practical strategies for understanding and managing food noise, emotional eating, and self-sabotage, providing valuable insights for health and fitness professionals and individuals alike.

Links & Resources

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

You can find Brian here :

⁠https://www.instagram.com/brianohaonghusa?igsh=MWpvdTRvNXZuZndnMg==⁠

Assessment Tool :

https://triagemethod.com/act-hexaflex-assessment-tool/

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.

Summary

Vikki Cronin shares insights on managing perimenopause and menopause through sustainable fat loss strategies, emphasizing the importance of sleep, nutrition, movement, and stress management.

Keywords :

perimenopause, menopause, fat loss, sleep, nutrition, stress management, weight loss, health, wellness, lifestyle is key

Topics

• The impact of hormonal changes on weight
• The importance of sleep and stress management
• Nutrient-dense foods and meal balancing
• Daily movement and strength training benefits
• Avoiding quick fixes and comparison traps

Links & Resources

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vikkicronincoaching/profilecard/?igsh=MWw1YnBhN3F5anplNg==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://vikkicronincoaching.ie/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thank you for listening. If you enjoyed this episode, don't forget to rate, follow and share Your Mindset Matters with others.