Talking Nutrition

It's that time of the year! Maria Carey is already out of hibernation and soon enough that holiday-induced stress and anxiety will make its comeback too. As much as the holidays are a great time to eat tasty food and spend time with your loved ones, many people go in worried and anxious, knowing from previous years that they tend to overeat and gain weight.
In this episode we reflect on 2022 and help you enter this holiday season with the right expectations. You'll learn about if-then planning, the VAST technique, and what consistency during the holidays may look like for you.
Finally we share some healthy habits and tactics that can help you stay on track, and talk about why this time of the year is NOT the time to wait.
If anything, this is one of the most important seasons of your fitness journey. Because it's when you get to learn one of the most valuable lessons: learning how to enjoy yourself during the holidays without stress, guilt, and anxiety around food and fitness.
**HOLIDAY SPECIALS**
To celebrate the new KA Training app, you can now get a free month when you use the code 'FREE'. You can sign up here: https://app.fitr.training/p/KATraining
You can now get up to 2 FREE months when you sign up for 1-on-1 online nutrition coaching with Vesters Nutrition. This offer is available to newsletter subscribers only, sign up via https://www.vestersnutrition.com/newsletter/ to get access. (This offer ends November 30th, don't miss out!)
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Timestamps:
00:00 - Growth in 2022
03:25 - Kristine's announcement (KA Training)
https://app.fitr.training/p/KATraining - Code: 'FREE'
10:58 - Johan's announcement (Vesters Nutrition) - https://www.vestersnutrition.com/newsletter/
15:06 - Setting the right expectations going into the holidays
24:35 - Healthy habits and tactics that can help you stay on track
42:07 - Why this is NOT the time to wait until after the holidays
47:20 - Recap / Outro

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book

Ever thought to yourself: "I just need the right meal plan"? This week Kristine and Johan talk about Flexible Dieting and how even though meal plans CAN be a useful adherence tool, they usually fail to teach you how to be in full control of your own nutrition.
Now we do think there's possibly a time and place for a meal plan in some cases, so we'll talk about both the pros AND cons.
We then go off on a tangent about the fear-mongering around processed foods and seeds oils, we see all too much of on social media these days.
Lastly we'll talk about a GREAT resource that you might want to check out if you're currently trying to figure out your nutrition; Alan Aragon's new book 'Flexible Dieting'.
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In this episode:
'Free Meal Plans' blog:
https://www.vestersnutrition.com/free-meal-plans/

'How to make your own Macro Meal Plan' blog:
https://www.vestersnutrition.com/how-to-make-your-own-macro-meal-plan/

'Flexible Dieting' book by Alan Aragon:
https://alanaragon.com/flexibledietingbook/

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book

In this bonus episode Johan interviews friend and client Anja Döring, who works as a canine physical therapist and participates in dog scooter racing at a high level.
We had a great chat about her fat loss journey, how a combination of less dieting and more weight lifting transformed her body, what it was like having to eat MORE for her goals (something that came as a surprise), and how this even showed up on the national and international leaderboards.
She got the results, has been able to maintain and continue to build on her results while including the more flexible foods and moments, manages to dial things in again when she needs to.. all after feeling stuck for the longest time.
(Make sure to stick around until the end for doggo talk, and how even they have a nutrition coach!)
IG: @anja.canixcrew / @canixcrew_adventures
Timestamps:
0:00 Intro - Low calorie diets and tons of cardio
9:57 The benefits of eating more...
14:54 Being able to dial things in again
19:09 Nutrition and training for her dogs
25:23 Outro
For coaching inquiries;
https://odysseycoachingsystems.co/online-nutrition-coaching/

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book

How long does it take to create a new habit? Is it 21, 30, or 60 days?
This week Johan talks about habit creation, what it means to be consistent, and what it takes to get to a place where you're working towards your goals.
You'll learn how to quantify and gamify 'getting consistent', the ONE thing successful people have in common when it comes to reaching their long term goals, and what to do right after you're done listening to this episode.
This week: more focus on daily action!
Enjoy :)
To download the Habit Tracker and start winning your days: https://bit.ly/42e7Wkp
To join our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV
For Coaching Inquiries: https://odysseycoachingsystems.co/
Timestamps:
0:00 Introduction - Getting & Staying Consistency
5:26 How Long Does It Take To Create A New Habit?
11:07 System For Habit Creation
15:29 Picking It Back Up After Missing A (Few) Day(s)
20:28 How To Keep Going & Be Successful Long Term
32:52 What It Takes: Continuous Repetition & Effort - Outro

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book

We live in a world where the harder and longer you work, the more you do... the better. But is there a time and place to quit and pivot? Could doing LESS actually allow you to shift your focus towards other/more important things, in order to do those things better?
Yes, you do need to work hard for your goals. This whole 'health and fitness' thing doesn't come easy. You need to show up every day, to eventually get to where you want to be (and then you'll set new goals).
But... sometimes you need to slow down. Or the body will slow you down.
TIMESTAMPS:
0:00 Introduction
6:46 Training for an Ironman AND wanting to lose weight
12:53 Are you just 'supposed to' be able to handle it all?
15:52 More complex cases (hormonal/gut issues) take MONTHS to work through
21:29 Quitting a fat loss phase
25:11 If you don't slow down your body will slow you down
31:56 Outro - Coaching applications

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book