32 episodes

I work with moms who want to be fit and toned, WHILE balancing family life and their career! Have you tried other fitness programs, 6 week challenges, or fad diets? You may have lost weight or got results… but did it LAST? As a working mom I know first hand how hard it can be, which is why I’ve created this podcast to help you be a Bomb Mom!



https://melissavogelfitness.com/

Bomb Mom Practice of the Practice Network

    • Fitness

I work with moms who want to be fit and toned, WHILE balancing family life and their career! Have you tried other fitness programs, 6 week challenges, or fad diets? You may have lost weight or got results… but did it LAST? As a working mom I know first hand how hard it can be, which is why I’ve created this podcast to help you be a Bomb Mom!



https://melissavogelfitness.com/

    Melissa’s 8 Truths About Being Fit For Life | BM 32

    Melissa’s 8 Truths About Being Fit For Life | BM 32

    Visit melissavogelfitness.com/course for the free email course.

    Need a refresher on key topics to keep you on track with your fitness goals? What are some tried and tested pearls of wisdom that can help you on your fitness journey? What are the most important principles to bear in mind?

    In this podcast episode, Melissa Vogel speaks about 8 truths about being fit for life.











    In This Podcast







    Summary









    * You will suck at first

    * It’s in your blood

    * It will take you twice as much time and money than you may think

    * Think 6+ years to arrive at your dream

    * It will test you in every way

    * It will require everything you have, tangible and intangible

    * It will be the key for you to discover who you are

    * There is more than 1 way to achieve these goals













    1. You will suck at first

    You’re gonna suck. Just know its part of the process and sucking at something is going to make you stronger.

    This is not to scare you, but to give you a compassionate warning so that you will not be blindsided. Do not put unrealistic expectations on yourself that you will start this journey and finish it in a few months’ time after smooth sailing. It will be difficult, and there will be times that you fail, and, like every important lesson, it is not about failing but about getting back up and pushing on that matters most.

    2. It’s in your blood

    Instead, we have to schedule in our activity time, we have to make sure that we get up and walk and we use our arms and push and pull objects and nowadays we call that exercise. We call that fitness, we call that working out, we call that going to the gym. So it’s in your blood, our bodies are designed to move.

    Your ancestors were fit and active people throughout their entire lifespans. It is in our blood, our DNA to be active daily, however, we are fighting an uphill battle with food, pollution, living in a fast-paced world. What they did naturally and easily, we have to seek out.

    3. It will take you twice as much time and money than you may think

    You are an investment. You are not an expense.

    If this journey for you is based around really hitting your goals and making a lifelong impact, plan on about 3 years or so. This is the time it takes to fully break old habits, instill regular new ones, to be intentional and natural with healthy eating, to exercise daily with joy and excitement, and drive instead of frustration. It will take time to create this lifestyle – any program that promises you a miraculous 6-week change means that whatever you achieve may be temporary because it is not dealing with the root issues and causes; your diet, mindset, and lifestyle.

    With regard to money, fitness itself is free. Going for walks and runs, swimming in the ocean, hiking, working out in your home. But, you are not a personal trainer. You do not have the teaching and motivating and planning methods that a professional personal trainer would have, and so your progress would be slow without one. Putting money into hiring a personal trainer is not an uncalled for expense.

    Although, the opposite is also true. By placing all your money onto a personal trainer but then not putting in the work or sticking to the eating plan means that you are wasting your money, and then it will cost you more when you start to really be active in your own journey. A personal trainer is one piece of the puzzle, food, and mindset is the other, therefore be smart about it and protect the integrity of your wallet with the strength of your resolve.

    4. Think 6+ years to arrive at your dream

    This ties in with the above point.

    • 37 min
    Ah Food, Why Do You Trouble Me So with Todd Nyholm | BM 31

    Ah Food, Why Do You Trouble Me So with Todd Nyholm | BM 31

    Visit melissavogelfitness.com/course for the free email course.

    Do you want to learn new ways on how to approach the questions around food and wellness? How can we instill good eating habits in our children from a young age? Where does healthy eating sit within overall health?

    In this podcast episode, Melissa Vogel speaks with Todd Nyholm about his new book and healthy habits you can start adapting.

    Meet Todd Nyholm

    Todd Nyholm started early on his journey to learning about health, vitality, and diet with chronic problems from a young age. He has studied both modern and ancient health methods and has been running a Somatic Therapy Practice since 2002.

    Writing this book: Ah, food, why do you trouble me so much? on diet has been a long-standing dream to help people get a method they can use over time to help reprogram themselves in regards to diet, emotional eating and to help get themselves off the quick fix merry go round of Fad Diets.

    Visit Todd’s website and connect with him on Instagram, Facebook, and Twitter.











    In This Podcast







    Summary









    * Todd’s views on forced diets

    * Somatic Therapy

    * Food is not the enemy

    * Healthy eating habits for children

    * The Food Ladder Method

    * Exercising to fire up the metabolism













    Todd’s views on forced diets

    Forced diets, or quick-fix fad diets, are not effective for long-term weight loss or beneficial for bodily health. They do not make changes at the necessary levels to encourage long-term gains and losses, they only function at an immediate moment. You may experience a change in your body, but because it is not dealing with root causes or your mindset, you very easily regain that weight, causing your average weight to swing back and forth drastically which over time can cause a harsh impact on your overall wellbeing.

    Somatic Therapy

    Somatic therapy works with the body and in working with and through the body, you can create changes in life. There is an emotional, mental, and physical connection between the emotions, mindset and body and this is what somatic therapists like Todd explore.

    Food is not the enemy

    It is not the food itself that causes the problem, but more the context in which you are eating the food. What kinds of foods are you eating, when and how do you eat it, how does it make you feel? Some people think that it is an overarching problem but the battle with food is a lot more individual than most believe.

    In order to break the feeling of being stuck when it comes to eating food, Todd recommends that you connect with yourself and how you feel what you sit down to eat. Spend time really watching yourself and your emotions, without judgment, when you decide to have something to eat.

    Doing this conscious act helps you to understand that you may be eating because you are bored or stressed and you are not actually hungry. Are you eating to reward yourself, or because you had a stressful day? Becoming aware of when and how we eat will help us to identify certain patterns and habits that we can then work on breaking up, allowing us to create something better and healthier in its pla...

    • 47 min
    Your Most Exceptional Project In Your Life is YOU, with Tiffany Carter | BM 30

    Your Most Exceptional Project In Your Life is YOU, with Tiffany Carter | BM 30

    Visit melissavogelfitness.com/course for the free email course.

    Are you seeking to find out what you can innately do and profit from? Do you wonder about manifestation and the power behind having an abundance mindset? Would you like to learn more about the methods behind proper manifestation?

    In this podcast episode, Melissa Vogel speaks with Tiffany Carter about how YOU are your own most exceptional project.

    Meet Tiffany Carter

    Tiffany Carter takes the mystery out of making BIG money while doing something you love. She uses a magnetic combination of her clear cut communication style that she developed as a TV news broadcaster for NBC and CBS, her business savvy and proven strategies as a multimillionaire entrepreneur, and her intuitive ability to connect with women on a deeper level, to uncover what’s blocking you from achieving your dream life. She’s a passionate female empowerment speaker and marketing sales specialist, responsible for more than a hundred million dollars in sales transactions.

    Tiffany’s zones of genius are helping women become financially free, through education, empowerment, and proven straightforward business strategies. This multi-millionaire entrepreneur went from a life of self-destruction to success, from abuse to abundance, despite the odds being entirely against her. Tiffany’s mission runs deeper than helping women create wealth; her bigger purpose is to help women find their worth.

    Visit Tiffany’s website and connect with her on Instagram, Facebook, YouTube, and listen to her podcast.











    In This Podcast







    Summary









    * How to process what you like to do to find what is profitable

    * What can block women from pursuing their ambitions?

    * Tips on manifestation

    * Tips on how to build a beneficial morning routine













    How to process what you like to do to find what is profitable

     If you are the go-to for something in your circle of family and friends, you are considered an expert on that.

    These are three ways that can help you to find out which of your passions could serve you in a profitable profession:



    * First, start by taking out a piece of paper and writing down who are you the go-to for; meaning, what subjects do your loved ones come to you to ask advice about. Put down anything that comes to mind, no matter how big or small. It can be baking, relationship advice, personal motivation, how to garden efficiently, writing tips, and so forth.

    * Second, make another column where you write down all the things you love to do, from this previous list, that you would do for free.

    * Finally, now that you have maybe circled two or three options from the second step, ask yourself what do you feel people would pay for? Brainstorm creating a unique package that can be sold to the public as a service or act that you can provide, combining passion and profit



    What can block women from pursuing their ambitions?

    Every single thing comes down to self-worth. That’s why I always say ‘low self-worth equals low net worth’, and vice versa; ‘high self-worth equals high net worth’

    • 57 min
    How the Past can Impact the Present | BM 29

    How the Past can Impact the Present | BM 29

    Visit melissavogelfitness.com/course for the free email course.

    Are you stuck in a cycle of repeating old habits, when these habits no longer serve you? How are your current nutritional and motivational patterns affected by the past? How do you break these patterns to create new ones?

    In this podcast episode, Melissa Vogel speaks with her client Amber on a coaching call about how the past can impact the present.











    In This Podcast







    Summary









    * The power of ‘cancel’ and when to use it

    * The importance of self-talk

    * Plan the promises to yourself and with others



    The power of ‘cancel’ and when to use it



    If I don’t put myself first, I’m never gonna change.













    This work is the work of breaking down and putting a stop to old habits and life-patterns that no longer serve you. It will take practice to do this on a daily basis, so do not be put down if you fall back once or twice. But, in order to make the change, you need to be willing to sacrifice some of the old to welcome in the new.

    When you find yourself going back on your own word, cancel it. Physically say the word ‘cancel’ out loud to stop yourself from acting on impulse and to bring you back to reality and out of the autopilot. Getting into this habit will help you to stop yourself, regear, and make the shift you want to make. Try using this ‘cancel’ technique as a gentle tap on the wrist to remind yourself that this is something you want to change.

    The importance of self-talk



    I want you to really start finding your why within yourself. I want you to keep working on this because it has to come from a place of love. Your self love and your self-worth has to be at the forefront.



    The views we have of our ourselves are not set in stone. Our minds are reprogrammable and so are their narratives. Shifting the way we speak about and to ourselves can have powerfully positive effects, and can encourage you to change patterns.

    A lot begins with speech – the way we think about ourselves and what we say to ourselves in difficult situations can either fan the flames or douse the fire. It is important to shift the narrative you have of yourself away from things that you believe you cannot do towards thinking that you can do them, by setting your mind to it. It is not always who we think we are that stops us from achieving our goals, but it is who we think we are not. Instead of doubting, think ‘what if’, and ‘I can’ and ‘let’s try and see what happens.’ Befriend yourself instead of being the constant critic and watch the positive change unfold.

    Figure out your ‘why’ as fuel to keep your goals running. Every time you hit an obstacle and find yourself turning back to who you once were, ‘cancel’ that moment with a tap on the wrist and remember your ‘why’ to keep you going.

    Plan the promises to yourself and with others

    To yourself

    Sit with a pen in hand and structure your calendar for the next week, and then two weeks, and so forth until you can plan the month ahead. Writing out these intentions and wishes in your own hand will help you to connect with these dreams and ambitions, instead of typing them out like another to-do list. Start small. Plan out this week’s meals and exercise routines for yourself to visualize it, pen in hand.

    With others

    If you live in a bustling household with ten things you can do at any given moment, make sure to let your household and loved ones know when you will be taking time to do things for you. Setting out a boundary around your recently written out schedule will help you to protect your integrity, and will show to yourself and to others that this is im...

    • 39 min
    How to Handle the Sweet Treats: Coaching Call with Rachal | BM 28

    How to Handle the Sweet Treats: Coaching Call with Rachal | BM 28

    Visit melissavogelfitness.com/course for the free email course.

    Do you sometimes struggle to maintain the balance between clean eating and allowing yourself sweet treats? Which part of nutrition do you feel that you are struggling with? How do you begin to reframe the way you think about comfort food?

    In this podcast episode, Melissa Vogel speaks with her client, Rachal about how to handle the sweet treats.











    In This Podcast







    Summary









    * Change the definition of what a treat is for you

    * Finding balance without guilt

    * Break up your activity













    Change the definition of what a treat is for you

    Take a moment to sit with the feeling you have before a craving and try to figure out what it is that you want to satiate. Is it emotional or physical? Understanding this subtle yet powerful distinction will help you to find an effective way to move around those sudden cravings.

    Then, you can begin working to reframe the picture. If you are craving something sweet as a quick pick-me-up, try something different like a bowl of raspberries or slightly frozen grapes. This is a great way to have a “quick fix” with minor repercussions, getting all the needs met of an instant, sugar-rush in a healthy treat.

    Finding balance without guilt

    A necessary stone in the road to a healthier way of life is to be forgiving with yourself. It is not possible – and not always attainable – to live a life without any treats, especially as a working mother. Scheduling days in your calendar where you imagine you would enjoy a small treat, such as an upcoming birthday party or anniversary, will help to ease some of the guilt that comes from indulging a sudden sugar craving.

    Plan out your treats over a couple of days, in moderation, to give yourself something to look forward to and to slowly wean yourself off the sudden rush of wanting something sweet in the moment.

    Break up your activity

    You may feel disconnected at the start but everything does come together, and it’s all the different areas that are needed to be the better me. It’s that chiseling of a sculpture piece that’s just starting off as a block of marble and you’ve chiseled this out, creating this beautiful thing at the end.

    Many working parents sit at desks for hours at a time, and it can feel daunting trying to squeeze in a full 2-hour work out in between home life and office responsibilities. Instead of trying to find time for a large chunk of exercise, try to break up your physical activity into five quick 20-minute sessions. Walk around the yard five times, or do a minute or two of jumping jacks between meetings.

    These quick bursts of exercise will help to keep your body happy and healthy in between your work hours and will help to curb sudden sugar cravings due to fatigue. Several short bursts of exercise help wake you up and get your blood pumping again. A minute of jumping jacks is a healthy and quick way of elevating your energy levels without turning to a sweet treat to energize you.

    Useful Links:









    * Who is driving your bus? Say what? Coaching Call with Julia | BM 27

    * BTBFM FREE EMAIL COURSE

    * Get Fit Online

    * Sign up for Busy to Bomb Fit Mombr ...

    • 39 min
    Who is driving your bus? Say what? Coaching Call with Julia | BM 27

    Who is driving your bus? Say what? Coaching Call with Julia | BM 27

    Visit melissavogelfitness.com/course for the free email course.

    Are you actually rewarding yourself with self-sabotage? How can you get comfortable with the new you? Which version of yourself is driving the bus?

    In this podcast episode, Melissa Vogel talks to her client, Julia, about her journey to becoming a bomb fit mom.











    In This Podcast







    Summary









    * Becoming a Bomb Fit Mom

    * Where Julia is still struggling

    * Finding more constructive ways to reward yourself

    * Getting comfortable with your new self

    * Don’t let the old you drive the bus anymore













    Becoming a Bomb Fit Mom

    Yes, it’s nutrition. Yes, it’s working out. But having my head in the right spot, knowing that I can do it, [and] having support is the biggest part of it.

    Julia joined in August of 2019, when she was in a dark place, mentally. Physically, she had lost 25lb in 2.5 months of doing keto but had gained about 10-15lb back; she wasn’t working out and had stopped with her nutrition. Her husband and son are very active, but she felt that she was too out of shape to join them on their hikes and adventures. She started to recognize that she needed to make that change in order to spend that time with her family and not be holding them back in any way, so when she came across Melissa’s ad for the course, she joined the Busy to Bomb Fit Mom group.

    Julia started by working out at home until she could prove to herself and to her husband that she could do it. About two or so months in, she joined a gym and has been thriving particularly in the mental aspect of the workout, reflecting on all the good, the bad, and the ugly from the previous week, and she has realized that it is more about the mental than the physical for her. Since starting the course, Julia has lost 25lb and is down two pants sizes, so she rejoices in being able to wear a bunch of clothes that haven’t fit her for years and describes it as a whole new wardrobe. She hasn’t gone for a scan in a while and isn’t sure about her body fat percentage, but she can definitely feel the difference and see it when she looks at old photos of herself pre-course.

    Where Julia is still struggling

    Right from when she was little, Julia remembers being rewarded with ice-cream after every dance class. Now, when she reached that 25lb goal, she treated herself to half of a breakfast burrito. She has always seen food as a reward or emotional comfort, and she’s busy unlearning that and breaking that habit of self-sabotage. A lot of what we were programmed to believe as kids is reflected in us as adults and the process of breaking those habits involves a lot of self-love, self-reflection, and self-confidence. An important first step to take is reflecting on your actions and identifying the problematic behaviors that should be changed, even if this means that you become hyper-aware of the situations that lead to those behaviors.

    Finding more constructive ways to reward yourself

    In the case where Julia rewarded her progress with food, she has to find another way of rewarding herself that will help her on her journey, such as new gym clothes or a new piece of equipment for their home gym. Melissa’s advice to Julia is to make yourself IOUs for rewards that are more constructive for your journey than food:



    * Use sticky notes, such as those in a bulk pack from Costco, and write yourself an IOU for the replacement reward. You need to actively choose not to reward yourself with food, write that IOU, and put the sticky note in your wallet, car, or somewhere else you’ll see it when you have the time to go out and buy yourself something that contributes to your journey rather than s...

    • 39 min

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