Anyone else hop on the scale and not see the number you want? It instantly puts you in a bad mood because "I'm doing all the things right—why isn’t it going down??" You then proceed to scrutinize yourself in the mirror. You nitpick at your perceived flaws, pinching the fat on your stomach, turning sideways in the mirror on the verge of tears... Trust me, I've been there. But then I learned that the scale is actually not a great indicator of progress and that there are honestly a million things that can cause the scale to fluctuate up to 5 pounds in 24 hours! There is NO WAY that you can accumulate fat that quickly. So today, I am going to teach you a ton of reasons as to why the scale can move so much day-to-day and what you can do about it. It should also give you peace of mind that you are not gaining and losing fat that quickly. I outline a checklist of things to consider when the scale changes so you can figure out what is actually going on in your body and take control back! WATCH this episode on YouTube: https://youtu.be/Kk4BdMoaC_M TIMESTAMPS: (00:00) — Introduction (00:48) — Today's topic: understanding scale fluctuations (& why they happen) (02:54) — Reason 1: You drank more water than usual (05:34) — Reason 2: You ate more carbs than usual (or ate more carbs later in the day) (08:06) — Reason 3: You're full of crap (literally!) (09:08) — Reason 4: You worked out HARD (11:09) — Reason 5: You consumed more sodium than usual (12:20) — Reason 6: You had a poor night's sleep (15:00) — Reason 7: You're stressed and need to CTFO! (18:55) — Reason 8: You gained muscle! (20:26) — Reason 9: It's hormonal (21:55) — Reason 10: You're on other medications (23:09) — Recapping the reasons (24:23) — More accurate ways to measure progress CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET

Does this sound like you? "Oops I had a piece of pizza — screw it I am just going to eat whatever I want for the rest of the day." "Tracking is overwhelming — I give up" "I haven't lost weight in 2 weeks — it's not working — I must be broken" Mindset is a HUGE part of our ability to be successful and this is something we cover and work on with every single client that comes through our doors—and once these things click for them, their trajectory toward success increases substantially! Today, Coach Amy and I went over exactly what we do with clients to lead them to success by addressing their mindset! WATCH this episode on YouTube: https://youtu.be/_4o84Booi_8 TIMESTAMPS: (00:00) — Introduction (01:36) — About today's episode — mindset (02:53) — What is a fixed mindset? (05:22) — What is a growth mindset? (07:01) — Transitioning from a fixed to a growth mindset (19:40) — Common fixed mindset examples (& how you can adjust them to be more growth-oriented) (20:59) — All-or-nothing thinking with nutrition (25:01) — Inability to receive feedback without feeling attacked (30:10) — Resistance toward challenges or learning something new (36:04) — Feeling threatened by other people's success (43:02) — History of quitting when things don't work right away or get too hard (46:56) — Believing that you are incapable of success because you've failed before (50:47) — Feeling like some condition is holding you back and you'll never be successful because of it (57:18) — Constantly taking inventory of your abilities and what you haven't achieved yet (1:01:51) — Wanting to get straight into weight loss (1:09:56) — Final thoughts CONNECT WITH COACH AMY: ‣ Instagram: https://www.instagram.com/nama_strength CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET

When you think about wanting to lose a couple pounds, what is the first thing that comes to mind? For most, it is cutting out carbs. However, that may not be the best decision—ESPECIALLY if you are in perimenopause/menopause, are stressed, are not getting enough sleep, are active, eating low-calorie, or have thyroid issues! Today, I am unpacking the truth about carbs—why you need them and how to incorporate them into your diet without spiking your blood sugars so you can lose fat WHILE still enjoying those yummy carbs! WATCH this episode on YouTube: https://youtu.be/9gZ2NixKa9Y TIMESTAMPS: (00:00) — Introduction (00:41) — About today's episode — the truth about carbohydrates (01:20) — Breaking down the glycemic index (02:18) — The importance of fiber (03:48) — Fruit (04:56) — What kinds of carbs can you eat? (05:58) — Why only eating carbs on workout days may be a bad idea (07:55) — Low carb increases stress levels (09:38) — Your CNS and brain need carbs to function properly (10:17) — Why are pre and post-workout carbs important? (12:22) — Carbs are vital for maintaining muscle mass (13:27) — Carbs improve sleep quality (+ bedtime snack ideas) (17:10) — How to start incorporating more carbs in your diet (& things to look out for) (19:47) — Final thoughts CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET

Does this sound familiar to you? You book a vacation and then for the 6-8 weeks (if that) leading up to it, you are crash dieting, cutting carbs, doing a ton of exercise, and being "really good". You have been depriving yourself of "fun" foods and being really strict... ...and then you get to your destination and—boom—food and alcohol are everywhere (which is not a bad thing—I love me some sangria on the beach!) and it's like you lose all self-control. And while you enjoy your vacation, you come home feeling guilty and ashamed. Today, I talk about my experience of being in a fat loss phase while traveling—all my tried-and-true tips and tricks to help you stay on track on vacation WHILE still being able to enjoy yourself. This way you don't come home feeling guilty and ashamed! WATCH this episode on YouTube: https://youtu.be/36gEMAv0Pv4 TIMESTAMPS: (00:00) — Introduction (01:07) — About today's episode — how to stay on track while on vacation (05:25) — Set yourself up for success by focusing on consistency before vacation (06:05) — Communicate with your coach (if you have one) (06:47) — Focus on protein and veggies (fiber) (11:51) — Understand alcohol's effects on your body (& goals) (14:12) — Stay active (15:04) — Keep self-care as a priority (17:04) — Be mindful (18:41) — Manage expectations (20:58) — Stay hydrated (22:28) — DON'T punish yourself or go to extremes when you return home (25:45) — Remember to be PRESENT & enjoy the time spent with your loved ones (28:42) — Wrap-up CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET

Did you know that once you hit perimenopause you are at an increased risk of developing thyroid issues?! Why does that matter? The thyroid is like your body's thermostat that decides how fast or slow your metabolism is (how many calories your body burns)—which is going to dictate your ability to lose weight! Today, I had Coach Kirianna join me to go over why thyroid function decreases, why carbs are essential to having a healthy thyroid, and how to improve thyroid function even—if you already have a thyroid disorder—so you can finally feel good and lose weight for good! Listen in to get all the steps on how to improve your thyroid function to take control of your body again! WATCH this episode on YouTube: https://youtu.be/_TDT9NMJ12A TIMESTAMPS: (00:00) — Introduction — About today's episode (02:34) — What is the thyroid? (05:52) — What regulates the thyroid? (08:26) — Common thyroid disorders (11:41) — What causes thyroid disorders? (12:45) — Thyroid function and STRESS (19:43) — The thyroid & menopause connection (23:49) — WHY do we have thyroid issues? Why is it so common in women? (29:04) — What can we do to ensure we have proper thyroid health? (29:39) — Get bloodwork tested regularly (31:02) — Make sure you're eating enough (36:50) — EAT. YOUR. CARBS. (41:23) — De-stress & emphasize self-care (47:24) — Increase iodine (50:42) — Get movement (58:06) — What tests measure thyroid levels? (59:33) — Our biggest takeaway CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET