Your Mindset Matters

Summary

In this engaging podcast episode, Claire Fitzpatrick, a personal trainer, shares her journey from bodybuilding to performance training, emphasisng the importance of strength training for longevity and confidence.

The conversation delves into the challenges of transitioning from fat loss to maintenance, the impact of weekends on fitness goals, and the necessity of accountability and mindset in maintaining progress. Claire also discusses the realities of home workouts versus gym training and the significance of lifelong learning in fitness. Listeners are encouraged to adopt a balanced approach to nutrition and exercise, recognizing that maintenance requires just as much effort as fat loss.

Takeaways

• Claire has been a personal trainer for seven to eight years.
• Building confidence in clients is a primary goal of personal training.
• Strength training is crucial for maintaining mobility and independence as we age.
• Transitioning from bodybuilding to performance training has been a significant change for Claire.
• Home workouts may not provide enough stimulus for muscle growth compared to gym training.
• Maintenance is often harder than the fat loss phase.
• Mindset and accountability are key in the maintenance phase.
• Weekends can derail progress if not managed properly.
• Lifelong learning is essential in fitness and personal training.
• Investing in a personal trainer can provide valuable knowledge for long-term success.

Links & Resources

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

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://themacrocoach.ie/⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/claire_elevatetraining?igsh=MXB0OXgzaDV1dTY2cw==

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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Episode Summary

In this episode, Vikki discusses the importance of maintaining a healthy relationship with food, especially in the context of social media influences and seasonal changes. She emphasizes the need for awareness of one's moods and behaviors, particularly during hormonal fluctuations. Vikki also addresses the challenges of imposter syndrome and the impact of social media on self-perception.

As summer approaches, she encourages listeners to embrace social occasions without guilt, highlighting the importance of balance and consistency in maintaining health and wellness goals.

Takeaways

• The relationship to food is crucial for overall wellness.
• Awareness of mood patterns can help manage low periods.
• Imposter syndrome can affect anyone, especially in the fitness industry.
• Social media can distort perceptions of health and fitness.
• Real talk is necessary for effective dieting and health coaching.
• Summer is a time for socializing, not a setback for health goals.
• Maintaining progress is possible with a balanced mindset during summer.
• Temporary weight fluctuations are normal and should not trigger guilt.
• Consistency in healthy habits is key to long-term success.
• Enjoying life includes making mindful choices without guilt.

Keywords

food relationships, mental health, summer dieting, hormonal changes, imposter syndrome, social media influence, fitness coaching, mindfulness, consistency, wellness

Links & Resources

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

⁠⁠⁠⁠⁠⁠⁠⁠https://themacrocoach.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

A little bit of a plot twist on this weeks Episode !! I am the guest !! I thought this was such a great conversation with Fiona that I wanted to share here with you my audience also.

We discuss the challenges women face during perimenopause, particularly regarding dieting and nutrition. We emphasise the importance of a holistic approach to health, focusing on lifestyle changes rather than quick fixes. The conversation covers emotional eating, the significance of food quality, and the impact of ultra-processed foods on women's health. I share my insights as a menopause lifestyle change and nutrition coach, encouraging women to prioritize their well-being and embrace a balanced approach to nutrition.

In this conversation, we discuss the complexities surrounding processed foods, the impact of food fear and misinformation, and the importance of maintaining a balanced diet, especially during menopause.

We discuss the need to focus on nutrition rather than labeling foods as good or bad, and the significance of understanding one's lifestyle changes in relation to weight gain. The discussion also touches on practical tips for improving dietary habits and the importance of moderation.

Takeaways

• Dieting during perimenopause requires a holistic approach.
• Women often feel hopeless about weight loss during menopause.
• Quality of food is more important than just calorie counting.
• Emotional eating can be a significant challenge for women in menopause.
• Lifestyle changes can lead to better energy levels and mood.
• Ditching the scale can help women focus on overall wellness.
• Small changes in diet can lead to significant improvements in health.
• Understanding perimenopause is crucial for effective coaching.
• Women should not feel pressured to lose weight quickly.
• Empowerment comes from focusing on lifestyle rather than just weight loss. Processed foods can be convenient and help meet protein targets.
• E numbers in food are not inherently dangerous.
• Food fear and misinformation can damage relationships with food.
• It's important to focus on moderation rather than strict dietary rules.
• The cost of living affects food choices and accessibility.
• Hormones play a role in weight gain, but lifestyle changes are crucial.
• Nutrition basics remain the same, but may need tweaking during menopause.
• Homemade snacks can be healthier and more satisfying.
• Focus on nutrient density to manage cravings effectively.
• It's essential to be honest with oneself about dietary habits.

Keywords

menopause, perimenopause, nutrition, lifestyle change, emotional eating, ultra-processed foods, holistic health, dieting, women's health, coaching, processed foods, protein, food fear, misinformation, nutrition, menopause, weight gain, lifestyle, diet culture, health

Links & Resources

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

⁠⁠⁠⁠⁠⁠⁠⁠https://themacrocoach.ie/⁠⁠⁠⁠⁠⁠⁠⁠

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 Cronin discusses her personal journey of health and recovery, emphasizing the importance of self-advocacy in women's health.

She shares insights on preparing for summer, the significance of maintaining a healthy mindset, and the basics of fat loss, stressing that consistency is key over quick fixes.

Vikki also addresses the impact of stress and sleep on health, the role of exercise, and the influence of social media on health choices.

She encourages listeners to be mindful of their nutrition tracking and to hold themselves accountable for their health goals.

Takeaways

• Exercise is crucial for mental health.
• Self-advocacy is important in women's health.
• Don't accept irregularities as normal without checking.
• Summer body confidence comes from a healthy mindset.
• Quick fixes in dieting often lead to failure.
• Consistency in nutrition and exercise is key.
• Stress management is essential for weight loss.
• Sleep quality impacts hunger and energy levels.
• Social media can distort health perceptions.
• Guesstimating food intake can hinder progress.

Links & Resources

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

⁠⁠⁠⁠⁠⁠⁠https://themacrocoach.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

In this podcast, Vikki and Luke discuss personal experiences that have shaped their perspectives on health, mindset, and the importance of habits. They explore how life events can lead to a shift in priorities and the necessity of adapting one's lifestyle for better health outcomes.

The discussion delves into the power of habits, both good and bad, and how coaching can facilitate meaningful change in clients' lives. They emphasize the importance of taking ownership of one's choices and the role of mindset in recovery and personal growth. In this conversation, Vikki and LOM discuss the dynamics of coaching, the importance of client readiness and the challenges of transitioning out of coaching. They explore the significance of maintenance as a goal, particularly during social seasons, and the necessity of mindfulness in food choices. The discussion also delves into the complexities of habit change, the role of self-audit, and the common misconceptions surrounding cortisol and weight management. Ultimately, they highlight the need for balance in indulgence and the importance of looking beyond end dates to foster long-term habits. In this conversation, Vikki and Luke discuss various aspects of mindful eating, the challenges of the all or nothing mentality, and the importance of understanding one's relationship with food.

They delve into the nuances of coaching, including how to identify a niche and the transition to full-time coaching. Additionally, they address common digestive issues like bloating and provide insights on how to manage them effectively.

Takeaways

• Health is wealth, and it shapes our perspectives.
• Life events can drastically change our outlook on health.
• Mindset is crucial for recovery and resilience.
• Habits, both good and bad, impact our health and goals.

• Small changes can lead to significant results over time.
• Taking ownership of one's choices is essential for growth.
• Building resilience through lifestyle changes is key.
• Consistency in habits leads to better health outcomes.
• Coaching should empower clients to become self-sufficient. Clients may not be ready to finish coaching and need more support.
• Summer and Christmas are critical times for coaching transitions.
• Maintenance can be a valid goal, especially during social seasons.
• Mindfulness in food choices is essential for long-term success.
• Self-discipline and self-compassion are key to habit change.
• Recognizing self-created barriers is crucial for progress.
• Emotional eating often stems from stress and lifestyle choices.
• Cortisol is often blamed for weight issues, but lifestyle factors play a larger role.
• Finding balance in indulgence is important for sustainable habits.
• It's essential to look beyond end dates and focus on long-term habits. Mindful eating involves being present and aware during meals.
• Practicing mindful eating can help improve self-control around food.
• The all or nothing mentality can hinder progress; it's important to find a balance.
• Listening to hunger signals is crucial for a healthy relationship with food.

• Building a reputation through social proof is essential for coaching success.

• Results-driven coaching is key to retaining clients and growing your practice.
• Understanding individual triggers for bloating can help manage digestive health.
• Keeping a food diary can provide insights into dietary triggers and patterns

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

In this episode, Vikki discusses her struggles with motivation and mood, particularly in relation to perimenopause. She emphasizes the importance of pushing through tough days and maintaining health habits. The conversation then shifts to strategies for navigating Easter indulgences mindfully, encouraging listeners to enjoy treats without guilt. Finally, Vikki shares a transformative client journey, highlighting the significance of mindset work over strict dieting for sustainable fat loss.

• Pushing through tough days is essential for maintaining health habits.
• Mindfulness in eating can prevent guilt and promote enjoyment.
• It's okay to indulge during holidays, but do so mindfully.
• Building a strong relationship with food is crucial for long-term success.
• Consistency is more important than perfection in health journeys.
• Communication with a coach can enhance accountability and progress.
• Understanding the difference between visceral and subcutaneous fat is key to managing expectations.
• Mindset work often precedes physical changes in body composition.
• Enjoying food should be about memories, not mindless eating.
• Fat loss can be a byproduct of improving one's relationship with food.
• 
  

Keywords:

motivation, mindset, perimenopause, Easter, mindful eating, fat loss, relationship with food, coaching, health habits, resilience

Links & Resources

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

⁠⁠⁠⁠⁠⁠https://themacrocoach.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

In this episode, Vikki discusses the complexities of nutrition, particularly the impact of ultra-processed foods on our health and mindset. She emphasizes the importance of balance in our diets, advocating for a sustainable approach to weight loss that prioritizes nutrient-dense foods while allowing for occasional indulgences.

Vikki also addresses the psychological aspects of dieting, including the pitfalls of focusing solely on the scale and the need to manage emotional eating.

Her insights encourage listeners to adopt a healthier relationship with food and to focus on long-term habits rather than quick fixes.

Takeaways

• We need to look at the relationship to ultra-processed foods.
• It's about balance, not elimination of foods.
• Focus on what you can add to your diet.
• The scale can be misleading; look at other factors.
• Sustainable weight loss is a marathon, not a sprint.
• Overeating often stems from restriction and deprivation.
• Mindset plays a crucial role in dieting success.
• Emotional eating needs to be addressed for long-term health.
• Dieting should not be about perfection but consistency.
• Improving your relationship with food is key to success.

Keywords

mindset, coaching, ultra-processed foods, weight loss, emotional eating, nutrition, health, dieting, food relationship, sustainable habits

In this episode, Vikki Cronin discusses the importance of mindset in achieving fat loss goals, emphasising the balance between social life and health. She highlights the need for consistency, movement, and proper nutrition while addressing common barriers to applying knowledge in weight loss. Vikki encourages listeners to reflect on their habits and behaviors, urging them to take actionable steps towards their goals

Key Points

• Life throws curveballs, and flexibility is key.
• Social connections are vital for mental well-being.
• Balancing social life with fat loss requires compromises.
• Knowledge of fat loss is abundant, but application is lacking.
• Consistency in movement is essential for fat loss.
• Sleep quality impacts hunger and energy levels.
• Protein intake is crucial for satiety and energy.
• Basic health habits are often overlooked but effective.
• Behavioral habits around food need to be addressed.
• Taking action is necessary to achieve fat loss goals.

Thanks for listening

Links & Resources

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

⁠⁠⁠⁠⁠https://themacrocoach.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

In this engaging conversation, Vikki Cronin interviews Dolores, a personal trainer with a passion for health and fitness, as they explore the challenges women face during perimenopause. They discuss the guilt many women feel about prioritising self-care, the impact of stress and sleep on health, and the importance of nutrition and lifestyle changes in managing menopausal symptoms. The conversation also touches on the effects of alcohol and caffeine on health, and the unique and often strange symptoms that accompany this life stage.

Through their discussion, they aim to empower women to take control of their health and well-being during this transitional period. In this engaging conversation, Vikki and Dolores discuss the challenges of anxiety, the importance of self-care, and the need for women to let go of perfectionism in their daily lives. They explore the empowerment that comes from humour and resilience during perimenopause, emphasising the significance of awareness and acceptance of this life stage.

The discussion also highlights the necessity of strength training for longevity and overall health, encouraging women to embrace fitness as a means of empowerment and self-care.

Dolores and Vikki explore the themes of empowerment through strength training, the dynamics of household chores and gender roles, the importance of asking for help, the significance of sleep and routine, and the need for moderation in healthy choices. They share personal anecdotes and insights, emphasising a positive outlook on life and the importance of self-care.

Keywords

fitness, perimenopause, health, wellness, nutrition, sleep, alcohol, women empowerment, personal training, lifestyle changes, anxiety, self-care, letting go, empowerment, resilience, menopause, strength training, health awareness, women empowerment, mental health, strength training, empowerment, household chores, gender roles, asking for help, sleep, routine, moderation, healthy choices, perimenopause

Takeaways

• Stress and lack of sleep are common issues during perimenopause.
• Dietary changes can significantly impact menopausal symptoms.
• Caffeine and alcohol can exacerbate symptoms like hot flashes.
• It's important to focus on anti-inflammatory foods.
• The first two weeks of lifestyle changes can be the hardest.
• Women in their 40s may start noticing changes in their bodies.
• Unique symptoms of perimenopause can be difficult to explain.
• Making conscious choices about health can lead to feeling better. Anxiety can be overwhelming, but self-care is essential.
• Women often struggle with delegating tasks at home.
• Letting go of perfectionism can lead to better mental health.
• Empowerment comes from humor and resilience during tough times.
• Awareness of menopause symptoms is increasing among women.
• Strength training is crucial for maintaining muscle mass as we age.
• Women should prioritize their health and fitness for longevity.
• It's important to laugh at the challenges of life.
• Delegating responsibilities can alleviate stress.
• Awareness and education about health issues are vital for women. Strength training empowers individuals and enhances self-esteem.
• Longevity and health become more significant as we age.
• It's common to lack motivation, but reframing the purpose helps.

• Delegating tasks can alleviate stress for parents.
• Maintaining a consistent sleep routine is crucial for well-being.
• Mindless phone usage can disrupt relaxation and sleep.
• Moderation in diet and lifestyle choices is key to health.
• A positive outlook can significantly impact mental health.

Links & Resources :

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

⁠⁠https://linktr.ee/vikkicroninthemacrocoach?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

Guest Podcast with Jo Moscalu who is a Registered Dietician specialising in Binge Eating

In this podcast Vikki and Jo discuss the complexities of binge eating, disordered eating, and the impact of societal pressures on food choices. Jo shares her personal journey as a dietitian who struggled with binge eating and emphasizes the importance of understanding the spectrum of eating disorders. They delve into the dangers of the ultra-processed food narrative and the rise of clean eating, highlighting how these trends can lead to food anxiety and disordered relationships with food. Ultimately, they advocate for a balanced approach to eating that prioritizes both physical health and mental well-being. In this conversation, Vikki and Jo discuss various aspects of the weight loss industry, including ethical considerations, the cycle of dieting, the use of tracking apps, and the complexities of binge eating. They explore the importance of understanding hunger cues and satisfaction, particularly in the context of perimenopause and menopause. The discussion emphasizes the need for a balanced approach to nutrition and the potential pitfalls of restrictive dieting practices.

Jo shares her journey from dietitian to binge eating recovery advocate.

The spectrum of eating disorders is broad and complex.

Ultra-processed foods are often demonized without proper context.

Clean eating can lead to food anxiety and disordered eating.

Taste and satisfaction are crucial in food choices.

It's important to approach food choices with balance and moderation.

Diet culture perpetuates cycles of restriction and binge eating.

Mental health is as important as physical health in nutrition.

Advocating for a healthy relationship with food is essential. The weight loss industry must operate ethically, prioritizing client well-being.

Many people struggle to maintain weight loss after dieting cycles.

Tracking apps can lead to disordered eating behaviors if not used mindfully.

Binge eating is a serious condition that is often misunderstood.

Recognizing hunger cues is essential for a healthy relationship with food.

Satisfaction from meals is key to preventing overeating.

Dieting should not be a temporary fix but a lifestyle change.

Mindfulness around food can help regulate eating habits.

Perimenopausal women need to focus on fueling their bodies, not restricting.

It's important to enjoy food and not let apps dictate eating behavior.

Thanks for listening

Links & Resources

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

⁠⁠⁠⁠⁠⁠https://themacrocoach.ie/⁠⁠⁠⁠⁠⁠

https://www.instagram.com/binge.eating.dietitian?igsh=MXRhNm4ya2F1dTF6aQ==

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