Fit for Real Life with Virginia

Virginia
  • 5.0 (6)
  • NUTRITION

Fit for Real Life with Virginia is the podcast for women who want sustainable health, confident energy, and real-life results—without perfection, obsession, or starting over every Monday.  Hosted by Virginia, Faster Way coach, wife, mom of two, travel-lover, and working professional, this show teaches simple, science-backed habits that fit into your actual life. Whether you're juggling career and carpool, rebuilding your health journey, or craving energy that lasts, you’ll find honesty, humor, and doable strategies here. This is wellness for the woman who wants her healthiest years to start now.

  1. 3D AGO

    Calm Is the Strategy: Supporting Cortisol, Stress, and Your Nervous System Without Doing More

    Send us a text You've heard this before... If you feel tired but wired…  If you’re doing “all the right things” but your body isn’t responding…  If stress feels baked into your daily life and rest feels hard — this episode is for you. In today’s conversation, I’m breaking down what cortisol actually is, how it’s meant to work in the body, and why so many women — especially in this season of life — feel dysregulated even when nutrition and workouts are dialed in. This isn’t about trends, extremes, or doing more. It’s about biofeedback — learning how to listen to your body and respond in ways that support healing, energy, and long-term progress. In this episode, we talk about: Why cortisol isn’t the enemy — and what happens when it stays elevated too longHow chronic stress quietly impacts fat loss, sleep, cravings, digestion, and moodThe difference between “pushing through” and supporting your nervous systemWhy more intensity isn’t always the answer (and when it actually backfires)Simple, evidence-based lifestyle shifts that help your body feel safe againPractical tools I share: Why 7–9 hours of sleep is foundational (and how to make it more realistic)How 4-7-8 breathing can calm your nervous system in minutesThe underrated power of morning sunlight and daily walkingSmarter caffeine timing (and why matcha can feel different than coffee)How consistent, protein-rich meals stabilize blood sugar and cortisolStrategic hydration + electrolytes to support stress resilienceGentle nervous system resets like legs-up-the-wall, cold rinses, and stillnessThroughout the episode, I share personal stories and patterns I see over and over again with women who are doing their best — but whose bodies are asking for something different. A gentle invitation: If this episode resonates and you feel like your body needs a reset — not a restart — I created a short, supportive Cortisol Reset designed to help you apply these principles in real life.   Here's the link to learn all about the Cortisol Reset:  : https://fasterwaycoach.com/cortisol-reset?aid=wellnesswithvirginia It’s not a cleanse.  It’s not extreme.  And it’s not about doing everything perfectly. It’s about giving your body the signals it needs to calm down, recover, and respond again — through simple habits, structure, and guidance. You can learn more about the Cortisol Reset in the show notes or through the link I’ve shared. Whether you join or simply take one small habit from today’s episode, know this: progress doesn’t come from pushing harder — it comes from support I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    24 min

  2. JAN 26

    Still Moving Forward: A Conversation on Resilience, Fitness, and Living Fully

    Send us a text In today’s episode, I’m sitting down with someone who knows my story — and whose story has shaped mine — my lifelong best friend. She’s a wife, a mom, a high school teacher, a former collegiate athlete, a world traveler, and a woman whose life has been shaped by both unexpected challenges and deep resilience. In this conversation, we talk about how movement and fitness have remained a constant through every season — from competitive athletics, to surviving a stroke, navigating breast cancer, loss of a parent, motherhood, and finding healing through travel. We dive into what strength really looks like when life doesn’t go as planned, how movement can support both physical and emotional recovery, and why staying active isn’t about aesthetics — it’s about being able to say yes to life. She also shares reflections on walking the Camino, traveling the world, losing her mom, and how those experiences continue to shape the way she shows up today. This episode is a reminder that fitness isn’t just about workouts — it’s about resilience, curiosity, and continuing to move forward, even through life’s hardest chapters. If you’ve ever wondered what it means to be strong in real life — this conversation is for you. I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    1h 10m

  3. JAN 21

    From Sedona’s Dark Skies to Canyon Sunrise: A Train Ride, Slow Days, and Feeling Good in Your Body

    Send us a text In this episode, I’m sharing a detailed recap of our recent Sedona and Grand Canyon family trip — from red rocks and slow mornings to a scenic train ride to the South Rim that turned into a birthday memory we’ll never forget. I talk about staying at the Hyatt Vacation Club at Pinion Pointe, why Sedona being an International Dark Sky Community matters, and how we’ve learned as a family that we don’t need to jam-pack every vacation to make it meaningful. Instead, we do what we can, enjoy it fully, and keep a list of what we’ll come back for next time. I’m also sharing how I support my body while traveling — including: My simple grocery strategy and “plug-and-play” travel mealsHow I enjoy one meal out a day without feeling inflamed or bloatedWhy hydration, tea at night, and skipping alcohol make such a differenceGentle movement, early-morning gym sessions, walking, and resting when neededWhy travel bloat happens (especially with flying and elevation) and what actually helpsI’’ll cover highlights like: Visiting Montezuma Castle National Monument (a perfect family stop with fascinating history)Pool days, books, ping pong, and doing less on purposeWalking the South Rim Trail at the Grand CanyonLunch at Bright Angel Lodge and sitting in the historic lodge areaRiding the Grand Canyon Railway, where the train sang Happy Birthday to my sonWhere we stayed: https://www.hyattvacationclub.com/destinations/sedona-arizona/pinion-pointe Other Resources: Visit Sedona | The official site of the Sedona Tourism Bureau Grand Canyon Train | Grand Canyon Railway & Hotel Montezuma Castle National Monument (U.S. National Park Service) Grand Canyon National Park (U.S. National Park Service) I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    24 min

  4. JAN 15

    Dry January, Deprivation & The Case For Consistency

    Send us a text Dry January is everywhere each January, but for many people it doesn’t lead to lasting change. In this episode, I share why deprivation often backfires and why consistency, balance, and awareness create far better results long term. I talk about my own decision to stop drinking over a year ago, not because of a challenge or a label, but simply because I didn’t like how I felt. We explore what alcohol actually does in the body, how it’s processed, and why observing patterns over time matters more than short term restriction. This episode is for high performers who are tired of extremes and want a more sustainable approach to habits, health, and growth. We cover how to track alcohol without judgment, how to separate the need for relaxation from the habit itself, and why replacement rituals are more effective than rigid rules. I also share reflection prompts to help you notice where deprivation may be showing up elsewhere in your life and how to shift toward balance and consistency instead. This isn’t about telling you what to do. It sees you where you are and offers perspective, awareness, and options so you can choose what truly supports your life. My mocktails guide is linked for anyone looking for supportive, realistic alternatives that fit real life. https://www.fasterwaycoach.com/guides/mocktails-motivation?aid=wellnesswithvirginia I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    14 min

  5. JAN 12

    A Real Conversation About Bodies, Confidence, and Life with Liz from the Midsize Optimize

    Send us a text In this episode of Fit for Real Life, I’m joined by Liz from The Mid Size Optimize for a conversation that feels honest, grounding, and refreshingly real. Liz creates content that cuts through the noise of extreme fitness, unrealistic beauty standards, and performative confidence. We talk about how we connected, why her work feels so steady and supportive, and what it looks like to show up fully in a real body while balancing two jobs, fitness goals, and everyday life. We dive into her running journey, how movement supports her confidence and mental health, and what she’s learning about balance, consistency, and self trust. Liz also shares where she finds inspiration, what she’s working toward in 2026, and how she stays grounded in a space that can feel loud and overwhelming. This conversation is for anyone who wants to feel more at home in their body, less pressured to fix themselves, and more supported as they move through real life with confidence and care. You’ll walk away feeling like you just talked with a friend who truly gets it. Liz can be found on IG: https://www.instagram.com/themidsizeoptimize/ TikTok: themidsizeoptimize1 I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    1h 5m

  6. JAN 5

    Travel More & Better With Melissa Barronton From Sunshine Travelers Podcast

    Send us a text In this episode, I’m joined by Melissa Barronton from the Sunshine Travelers Podcast, a source I’ve come to trust for practical, real world travel advice. I first discovered Melissa and her husband Scott through their podcast and Instagram and never expected them to respond when I sent a question during their Egypt trip question box. They not only replied, but thoughtfully answered my son’s questions too, and I’ve been hooked ever since. We talk about what travel looks like beyond highlight reels. Melissa shares the trips that shaped her most, what 2025 taught her about how she wants to travel in 2026, and how Sunshine Travelers helps people plan confident, thoughtful trips through their podcast, destination guides, packing resources, and travel planning services. This episode is especially for anyone who wants to travel smarter and safer while still visiting dream destinations. We cover driving internationally, personal safety, tech security, and how to make big trips feel manageable for families, couples, and solo travelers.  Some of my personal favorite resources they share are their packing and planning guides, and the deals they share through their Travel Deal Insiders!  Where to find Sunshine Travelers: Sunshine Travelers Podcast searchable here: https://www.sunshinetravelers.com/podcasts/sunshine-travelers-podcast More Destinations on the Sunshine Travelers Blog: https://www.sunshinetravelers.com/blog For trip planning https://www.sunshinetravelersexperiences.com/plan-your-trip Follow our travels on Instagram: https://www.instagram.com/sunshinetravelerspodcast/ Travel Deal Insiders: https://www.sunshinetravelers.com/newsletters/2147703369/subscribe I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    1h 33m

  7. 12/30/2025

    The In Between Week - Mini Episode 3

    Send us a text From In-Between to Intentional: Choosing Consistency Over Another Restart This week between Christmas and New Year’s can feel awkward — not quite holiday, not quite “back to normal.” And for a lot of women, it’s where consistency quietly slips away. In this episode, I’m building on what we talked about in Episode 2: staying on track isn’t about perfection or willpower — it’s about having simple anchors you can return to. I’m sharing how I personally approach this in-between season so January doesn’t feel like another reset, but a natural continuation of progress. You’ll hear: Why consistency isn’t a streak — it’s a practiceHow I simplify food and movement during unstructured weeksThe small anchors I rely on when motivation is lowWhy support and structure matter more than disciplineAnd how to move into January already feeling groundedI’m also sharing one of my go-to, realistic meals — Crockpot Protein Oats — because consistency starts with meals that actually work in real life. If you don’t want another “start over” next week, this episode is for you. 🍓 Bonus Recipe: Crockpot Protein Oats (Simple, balanced, and perfect for busy mornings) This is one of my favorite make-ahead breakfasts when life feels full. It’s warm, satisfying, high-protein, and easy to portion — exactly what I lean on when consistency matters more than variety. Base: 3 cups rolled oats6 cups milk (or half milk / half water)2 tbsp basil seeds1 tsp saltProtein — choose ONE: 👉 Protein powder: 2 cups total (≈ 25g protein per serving)👉 Greek yogurt: Optional, 3 cups total, (stir in after cooking) basil seeds + salt to crockpotCook LOW 6–7 hoursCool 10 minutesStir in proteinPortion for the week or freezerHow to add fruit 🍓 Frozen fruit → stir in after cookingFresh fruit → add after reheatingSkip freezing bananas (trust me)Add a splash of milk when reheating if it thickensHigh protein. Zero morning stress. One less decision all week 🙌 Why This Works This meal supports: Protein first (a FASTer Way core principle)Blood sugar balanceSatiety and energyConsistency without overthinkingIt’s not fancy — it’s functional. And that’s the point. I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    9 min

  8. 12/29/2025

    The In Between Week - Mini Episode 2

    Send us a text 🎙️ Episode 2: Eating Without Tracking — Using the PPP Plate (Protein • Produce • Pleasure) The week between Christmas and New Year’s can make tracking food feel overwhelming — but not tracking can feel just as stressful. In this episode, I share how I eat without logging a single bite and still feel grounded, confident, and in control. I walk you through the PPP plate (Protein, Produce, Pleasure) — a simple, realistic framework I use during busy, food-filled weeks when routines are off and perfection isn’t the goal. This approach helps you navigate parties, potlucks, and everyday meals with intention instead of guilt, while still supporting energy, fullness, and consistency. To make this week easier, I’m sharing two of my go-to recipes that align perfectly with the PPP method — one fresh, satisfying salad and one cozy, low-effort crockpot soup you can rely on when decision fatigue is high. Recipes Featured in This Episode 🥗 Thai Chicken Peanut Salad This is one of my favorite balanced meals when I want something flavorful and filling without overthinking food. Thai Chicken Peanut Salad – 30g protein, packed with flavor, ready in 3 minutes. Sauce (choose one): Trader Joe’s shortcut: 2 tbsp Trader Joe’s Peanut Sauce thinned with 2 tbsp waterDIY: 2 tbsp peanut butter, 1 tsp apple cider vinegar, 1 tsp extra virgin olive oil, 1 tsp tamari, 2 tbsp waterToss with 2/3c coleslaw mix, 15g cucumber, 15g red bell pepper, green onion, and 5 oz cooked chicken breast. Dice, toss, and enjoy!   Time saver: Cook once, eat twice. 🍲 Bonus Crockpot Soup (Low-Effort, High Return) I’ve included a simple crockpot soup recipe in the show notes for days when you want a nourishing dinner without spending time in the kitchen. Protein: lean chickenProduce: vegetables that cook down into a comforting, hearty baseEase: minimal prep, dump-and-go, and great for leftoversThis is the kind of meal that supports consistency during busy weeks — warm, grounding, and satisfying without feeling heavy. Easy Gluten-Free Crockpot Chicken Parmesan Soup This cozy, dump-and-go crockpot soup brings all the classic chicken parmesan flavors — without the breading and completely gluten-free. It’s perfect for busy weeks, meal prep, or when you want comfort food with minimal effort. Why you’ll love it: Gluten-freeSlow cooker friendlyMinimal prepFamily-approved comfort foodIngredients: 1 lb boneless, skinless chicken breasts (or thighs)1 (24 oz) jar gluten-free marinara sauce4 cups gluten-free chicken broth I'd love and appreciate a 5 star review, and sharing my content with a friend who might love to listen! Find me on Instagram for daily life, tips and fun content: @wellness.with.virginia Helpful Links: Join my 21 Day Reset: https://www.fasterwaycoach.com/?aid=wellnesswithvirginia Want to try a FREE workout and try my FAVORITE seasonal crock pot dishes? Free FASTer Way 30-Minute Workout: https://www.fasterwaycoach.com/workout-free?aid=wellnesswithvirginia Free Crockpot Meal Guide: https://www.fasterwaytofatloss.com/guide/crockpot-meals?aid=wellnesswithvirginia My favorite high quality protein use this for a discount! https://www.equipfoods.com/WELLNESSWITHVIRGINIA

    13 min
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5
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About

Fit for Real Life with Virginia is the podcast for women who want sustainable health, confident energy, and real-life results—without perfection, obsession, or starting over every Monday.  Hosted by Virginia, Faster Way coach, wife, mom of two, travel-lover, and working professional, this show teaches simple, science-backed habits that fit into your actual life. Whether you're juggling career and carpool, rebuilding your health journey, or craving energy that lasts, you’ll find honesty, humor, and doable strategies here. This is wellness for the woman who wants her healthiest years to start now.

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