Your Mindset Matters

Summary

In this episode of 'Your Mindset Matters', host Vikki Cronin welcomes Dee Murphy, a personal trainer and nutritionist, to discuss health and fitness strategies, particularly in the lead-up to the holiday season. They explore Dee's journey into fitness, the importance of mindset and habits, and how to maintain health during the busy holiday period. The conversation emphasizes the significance of support systems, the basics of nutrition, the role of sleep, and the balance between enjoyment and health. Dee also introduces her Winter Reset program, aimed at helping individuals stay on track during the festive season. The episode concludes with practical tips for maintaining a healthy lifestyle while enjoying the holiday festivities.

Takeaways

• Dee Murphy shares her journey from being unfit to becoming a personal trainer.
• Mindset and habits are crucial for achieving health goals.
• It's possible to enjoy the holiday season without going overboard.
• Support systems play a vital role in maintaining health.
• The Winter Reset program helps individuals stay on track during the holidays.
• Focus on adding healthy habits rather than cutting out foods.
• Sleep is essential for overall health and well-being.
• Mindful eating can enhance enjoyment of food without guilt.
• Balance is key; it's okay to indulge occasionally.
• January should not feel like a punishment for holiday indulgences.

Links & Resources

https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr⁠⁠

⁠⁠https://linktr.ee/vikkicroninthemacrocoach?utm_source=linktree_profile_share⁠

https://www.deemurphycoaching.ie/about

https://www.instagram.com/deemurphycoaching?igsh=cW82dnQxZnc2bGpk

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Summary

In this episode, Vikki Cronin discusses the journey after achieving fat loss, emphasising the importance of sustainable habits and avoiding the pitfalls of yo-yo dieting. She provides insights on maintaining results, transitioning to maintenance calories, and setting new goals. Vikki encourages listeners to celebrate their progress while committing to a balanced lifestyle that prioritizes health and well-being.

Takeaways

• Life after fat loss is about maintaining results.
• Avoid having an end date for your diet.
• Sustainable habits are crucial for long-term success.
• Many people revert to old habits after dieting.
• Mindfulness around food choices is essential.
• Transitioning to maintenance calories should be done thoughtfully.
• Set new performance-based goals after fat loss.
• Celebrate non-scale victories as measures of success.
• The ultimate goal is to enjoy life while maintaining health.
• Commit to a balanced lifestyle to avoid yo-yo dieting.

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.

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I managed to get him back !! Great chats with LOM for you today. Hope you enjoy !

In this conversation, Vikki and Luke discuss the complexities of flexible dieting, the importance of nutrient density, and the impact of social media on dietary choices. They explore the balance between flexibility and health, the role of coaching in guiding individuals towards better eating habits, and the challenges posed by poor coaching practices. The discussion emphasizes the need for a nuanced understanding of nutrition and the importance of maintaining a healthy relationship with food.

Takeaways

• Flexible dieting can lead to unhealthy habits if not managed properly.
• It's essential to focus on nutrient density rather than just calorie counting.
• The relationship between food and mental health is crucial for long-term success.
• Coaching should prioritize education and understanding over strict rules.
• Social media can distort perceptions of healthy eating and dieting.
• Finding balance in dieting is key to sustainable health.
• Poor coaching practices can lead to disordered eating patterns.
• Understanding the context of food choices is vital for health.
• The importance of self-accountability in flexible dieting cannot be overstated.
• Building a rapport with clients enhances the coaching experience.

Links & Resources :

⁠https://www.instagram.com/vikkicronincoaching?igsh=MWw1YnBhN3F5anplNg%3D%3D&utm_source=qr⁠

⁠https://linktr.ee/vikkicroninthemacrocoach?utm_source=linktree_profile_share⁠

⁠https://www.instagram.com/_.lom__?igsh=eG5vazdkaW5sazUx⁠

⁠https://linktr.ee/i__am_lom?utm_source=linktree_profile_share⁠

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

Summary

In this episode, Vikki discusses the pervasive issue of 'food noise'—the constant mental chatter about food that many people experience.

She emphasizes the importance of recognizing that this heightened focus on food is not normal and can negatively impact mental health and overall well-being.

Vikki provides actionable insights on how to improve one's relationship with food, including creating structure in eating habits, prioritizing nutritional balance, staying hydrated, and fostering a positive mindset.

The episode concludes with a call to action for listeners to reflect on their eating habits and make necessary changes to achieve a healthier relationship with food.

Takeaways

• Food noise is the constant mental chatter about food.
• It's not normal to be consumed by food thoughts.
• A healthy relationship with food is crucial for mental well-being.
• Creating structure in eating can help reduce food noise.
• Hydration plays a significant role in managing hunger.
• Ditching the all-or-nothing mindset is essential for flexibility.
• Enjoying food is important for sustainability in eating habits.
• Mindset shifts can lead to better food choices and habits.
• Food sources matter; prioritize nutrient-dense options.
• Life is too short to be consumed by food thoughts.

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.

Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a  Creative Commons

Episode 100 !!! So excited to have reached this milestone in my Podcast. If you have been a listener since day 1 of my Podcast - I thank you for sticking with me. If you are new to my Podcast - WELCOME

Todays episode is a guest episode with Fi Maunder (@FitnessFi on Instagram) . It was a great pleasure to have Fi on my podcast as we are two like minded ladies in terms of how we Coach but also in our lifestyles. This was a really great conversation with Fi and I hope you enjoy.

We discuss the journey towards achieving a balanced and sustainable approach to nutrition and fitness. We explore the challenges of breaking free from diet culture, the importance of understanding personal motivations, and the value of creating a "gentle structure" in one's lifestyle. The conversation delves into the significance of being honest with oneself, the impact of social media on perceptions of health, and the need for individualized approaches to wellness.

Takeaways

• Life is about adapting and overcoming challenges.
• Tracking calories can lead to a negative relationship with food.
• Simplicity in nutrition is key to maintaining a healthy lifestyle.
• Understanding your 'why' is crucial for sustainable change.
• Building lifelong habits is essential for maintenance.
• Honesty with oneself is the first step to change.
• Creating a toolkit for emotional eating can help manage cravings.
• Alcohol can significantly impact health and emotional well-being.
• It's important to focus on how you want to feel, not just on weight loss.
• Coaching is about guiding clients to discover their own paths.

Links & Resources

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

⁠https://www.instagram.com/fitnessfi?igsh=M3psOWxybjdpMDQ5⁠

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

In this episode, Vikki explores the relationship between alcohol consumption and fat loss. She shares personal experiences and insights on how alcohol can impact weight management, discussing the importance of setting boundaries and making mindful choices. Vikki emphasizes that while alcohol isn't off-limits, moderation and planning are key to achieving fat loss goals.

Takeaways

• Alcohol can impact fat loss by adding empty calories.
• Setting boundaries with alcohol can aid in weight management.
• Moderation and planning are key to enjoying alcohol without derailing goals.
• Alcohol can lower inhibitions, leading to overeating.
• Home drinking can contribute to excess calorie intake.
• Alcohol affects sleep quality, impacting overall health.
• Cultural norms can influence drinking habits.
• Mindful drinking involves choosing lower-calorie options.
• Hydration and eating before drinking can prevent overconsumption.
• Reflecting on personal habits can lead to healthier choices.

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.

Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a  Creative Commons

Summary

In this episode of 'Your Mindset Matters', Vikki Cronin reflects on a hectic week filled with client successes and personal challenges. She emphasises the importance of mindset in achieving fat loss goals and shares common mistakes that can hinder progress. Vikki discusses the significance of maintaining a balanced approach to nutrition, especially during weekends, and highlights the role of protein and fibre in a healthy diet. She encourages listeners to break free from the all-or-nothing mindset and to focus on consistency rather than perfection.

Takeaways

• Non-scale victories can be just as significant as weight loss.
• Mindset plays a crucial role in achieving health and fitness goals.
• Banking calories poorly can lead to overeating on weekends.
• Mindfulness during meals can enhance satisfaction and prevent overeating.
• Fitness trackers may not accurately reflect calories burned; be cautious with their data.
• Underestimating calorie intake is a common pitfall for many individuals.
• Aim for a moderate caloric deficit for sustainable fat loss.
• Protein and fiber are essential for satiety and overall health.
• Consistency in nutrition and exercise is key to long-term success.

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.

Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a  Creative Commons

Summary

In this podcast episode, Vikki Cronin discusses the transition from summer to autumn and winter, emphasizing the importance of adapting one's mindset and building a toolkit to navigate the seasonal changes. She explores the challenges of maintaining health and fitness during the colder months, including increased cravings for comfort foods and the impact of reduced sunlight on mood. Vikki provides practical tips for staying active, nutrition strategies for winter, and the significance of routine and mental health. The episode encourages listeners to prepare for the winter season proactively, ensuring they remain connected to their health goals.

Takeaways

• The change in seasons requires a mindset shift.
• Building a winter toolkit can help maintain health goals.
• Comfort food cravings increase during winter months.
• Reduced sunlight affects mood and energy levels.
• Staying active is crucial during colder months.
• Invest in proper winter gear for outdoor activities.
• Plan heartwarming and nutritious meals for winter.
• Establish a morning ritual to boost mood.
• Routine and structure can help navigate winter challenges.
• You don't have to start your health journey on specific dates.

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.

Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a  Creative Commons

Summary

In this episode, Vikki Cronin welcomes back Marci Nevin to discuss essential nutrition and health tips for women aged 40 and above. They explore the importance of understanding caloric intake, the impact of alcohol on health, and the significance of meal timing and frequency. The conversation emphasizes the role of gut health in overall well-being and the necessity of tracking calories for effective weight management. They also touch on mindful eating in social situations and the importance of making intentional food choices. The episode concludes with key takeaways for listeners to implement in their daily lives.

Takeaways

• Nutrition is crucial for women over 40, especially regarding fat loss goals.
• Caloric intake must be tracked accurately to achieve weight loss.
• Alcohol can negatively impact health and weight loss efforts.
• Skipping meals can lead to overeating later in the day.
• Gut health plays a significant role in overall well-being.
• Meal timing can help control hunger and cravings.
• Mindful eating is essential, especially in social situations.
• The 90-10 rule for nutrient-dense foods is important for women in midlife.
• You can train your body to eat at specific times for better digestion.
• Small changes in food choices can lead to significant improvements in health.

Links & Resources:

• ⁠Connect with Vikki on Instagram⁠

• ⁠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.

In this episode of 'Your Mindset Matters', Vikki Cronin explores the themes of emotional eating and the mindset surrounding food, particularly during weekends. She discusses the societal tendency to treat weekends as a time for indulgence and how this can lead to unhealthy eating patterns. Vikki emphasizes the importance of awareness and self-compassion in addressing emotional eating, providing practical steps to help listeners change their relationship with food and emotions. The conversation highlights the need for a supportive mindset and the understanding that food is not the enemy, but rather a part of a healthy lifestyle.

Takeaways

• The weekend often triggers a mindset of treating oneself with food.
• Emotional eating is a common coping mechanism for stress and sadness.
• Awareness of emotional triggers is crucial for change.
• Food should not be labeled as a reward or treat.
• Building an emotional toolkit can help manage stress without food.
• Self-compassion is essential when dealing with emotional eating.
• It's important to pause and reflect before eating in response to emotions.
• Changing the narrative around food can lead to healthier habits.
• Food is not the enemy; disconnection from our emotions is.
• You can redefine your identity away from being an emotional eater.

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.

Sunny Spring - Imperss (Original Mix) [2021] FreeDL By Imperss Music ♪ is licensed under a  Creative Commons