Welcome to the Talking Nutrition podcast, where every week we dive deep into relevant nutrition, fitness, mindset, and health-related topics. Hosted by Johan Vesters, brought to you by Odyssey Coaching Systems.
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunity More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
9/12/24 • 27:13
In this episode of Talking Nutrition you'll learn about Samantha's journey towards a healthier lifestyle and the impact it has had on her and her family. She discusses the mental shift she experienced, the importance of nutrition and exercise in her life, and the challenges she overcame. Over the course of a year and a half, she managed to lose 18% of her body weight, built muscle, and is now finally in a place where she feels good and gets to maintain her results on her own!Want to learn more about online nutrition coaching?https://www.odysseycoachingsystems.co/online-nutrition-coaching/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
9/9/24 • 30:07
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunity More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
9/5/24 • 31:56
🏆 The Steptember Challenge is BACK! Join us now at: https://www.odysseycoachingsystems.co/challenge/Challenge info:- September 9-29- Daily goals- Q&A coaching calls - Community access- Bonus content including a 4-part video series on all things nutrition, training, and mindset, e-books, cheat sheets, and more- PRIZES: 3 months of 1:1 nutrition coaching with Johan, exclusive 12-week nutrition and self-development course 'The Odyssey', or a supplement gift card!In this episode of Talking Nutrition, Johan discusses the importance of non-exercise activity thermogenesis (NEAT) and the benefits of daily movement. You'll learn how NEAT, which includes activities like walking, talking, blinking, and fidgeting, burns three times as many calories as exercise activity, how increasing NEAT can help with weight loss, improve insulin sensitivity, lower blood pressure, regulate blood sugar levels, and reduce the risk of all-cause mortality. Johan provides tips on how to incorporate more movement into your daily life and highlights the significance of setting a realistic step goal.Related blog:https://www.odysseycoachingsystems.co/what-is-neat/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
9/2/24 • 35:14
Ever feel like you need a break from life? Technology, notifications, an inbox you can’t seem to clear, and pressure from that ever-growing laundry list of responsibilities…Then let’s add the constant noise of traffic, busy cities, all that fear-mongering in social and mainstream media, and the fact that we’ve become more sedentary and less connected to nature.No wonder you don’t feel great.In this podcast, we’ll discuss a potential solution to your modern-day problems. You’ll learn about the age-old Japanese practice of Shinrin Yoku – ‘ Forest Bathing’ – and the science behind spending more time in nature.Escape the chaos, get outdoors more, recharge your batteries, bolster your immune system, lower cortisol levels, and improve your physical and mental health!Related blog:https://www.odysseycoachingsystems.co/nature-mental-physical-health/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
8/26/24 • 19:03
In this episode of Talking Nutrition, Johan discusses the challenge of including social settings and evenings out in a sustainable way. You'll learn what to do when you’re not able to plan or cook your own meals, three simple steps to learn from every ‘special scenario’ that didn’t go as planned, and ultimately, how to create more balance around social settings – because there is no health and fitness Odyssey without them.Before you jump in, please know that the steps you’ll learn will only work if YOU work them. This is not a one-and-done solution but a process that OVERTIME can lead to food freedom and sustainable long-term results. So, please, take what you’re about to learn and apply it right away.Enjoy the episode, and good luck!Related blog:https://www.odysseycoachingsystems.co/lose-fat-build-muscle-social-settings/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
8/19/24 • 26:15
Whether you have physical, health, or performance-related goals, sleep is the glue that holds everything health and fitness together. In this podcast, you'll learn about the most impactful sleep habits for battling sleep deprivation, how the circadian rhythm works, and how it impacts every aspect of your health and fitness journey. Check out the blog:https://www.odysseycoachingsystems.co/sleep-deprivation-habits-and-supplements/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
8/5/24 • 26:23
In this episode of Talking Nutrition, Johan discusses how to respond when life throws you curveballs.Will you focus on what's within your control? Will you leave those initial thoughts and feelings be, or allow them to take over?Outside circumstances may affect your mind, but they don't HAVE to influence your actions. More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
7/29/24 • 24:30
Busyness, a thousand things on your plate, and too little time in a day… Sound familiar? This can make nutrition feel like ‘another thing’ you’d much rather push aside.You push through and try to make it work with quick and easy options. Yet all it leads to is cravings in the evening, no energy throughout the day, and about every week, you need to start over.You’re about to learn one of the most impactful exercises all our clients get to do: the Perfect Day of Eating.By the end of this episode, you’ll know exactly how to put together meals and structure your own meal plan. With the checklist provided, there’s no more guessing or confusion. You’ll KNOW how to put together a full day of eating with ease.Check out the blog:https://www.odysseycoachingsystems.co/perfect-day-of-eating/Try our free TDEE Calculator:https://www.odysseycoachingsystems.co/what-is-tdee/#tdeeTime stamps:0:00 Are you too busy to reach your goals?8:42 What is the 'Perfect Day of Eating'?24:52 Healthy meal plan checklist More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
7/25/24 • 34:11
WARNING: Don’t let supplement companies trick you into spending your hard-earned cash on proprietary blends and other wallet-burning supplements.Now, before we get into this episode, I want you to know that this is not meant to bash the supplement industry altogether. On the contrary, there are many supplements that can be beneficial when applied correctly. For example, many of our online nutrition coaching clients follow a tailored supplement protocol that supplements their nutrition, lifestyle, and training plan.However the truth is that most supplements out there seem to do very little to NOTHING for your long term health and fitness goals.You’re about to learn exactly what proprietary blends are, how supplement companies use them to mislead you, and how to spot ‘too good to be true’ claims. So you can make an informed decision next time you’re considering a dietary supplement.Check out the blog:https://www.odysseycoachingsystems.co/proprietary-blends/Download your copy of 'The Definitive Fat Loss Nutrition Guide':https://www.odysseycoachingsystems.co/e-book/Time stamps:0:00 Introduction6:18 What Are Proprietary Blends?7:02 Proprietary Blend vs Honest Supplement Facts12:49 Understanding Effective Dosing16:28 Learn More About Basic Supplementation More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
7/15/24 • 18:39
Getting enough fiber in your diet is one of the most important, yet overlooked aspects of a healthy nutrition plan.From feeding your gut bacteria and supporting daily bowel movements, to keeping you full longer and stabilizing blood sugar levels, the benefits seem endless. Research even shows that per 10g increase of fiber, you may lower your risk of all-cause mortality by 10%!Oh, and let’s not forget the essential vitamins and minerals, as well as phytonutrients (health-promoting plant compounds) that come with high fiber foods.Now, as much as most people under-eat fiber, it’s actually easier than you think! With the high fiber meals mentioned in this episode, you’ll effortlessly hit 30-40g of fiber per day! Enjoy :)Check out the blog:https://www.odysseycoachingsystems.co/high-fiber-foods-30-40-grams/To get 10% off on your protein powder, use code 'OCS10':https://bit.ly/4bMF9Z6 (USA)Time stamps:0:00 Introduction6:23 Why is fiber important?9:06 How much fiber do you need per day?11:05 High fiber breakfast options13:43 Lunch recipes high in fiber16:46 Fiber packed dinner ideas19:12 Quick on-the-go fiber snacks More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
7/11/24 • 21:54
In this episode of Talking Nutrition, Johan first announces the winner of the 2024 Odyssey Coaching Systems Scholarship Giveaway. Second, he talks about how to make it through tough times and still take care of your health. And finally, he discusses the importance of having realistic expectations and making healthy choices during different scenarios, such as summer or when traveling. More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
7/1/24 • 17:44
In this episode of Talking Nutrition, you’ll learn about the importance of self-reflection and related practices like journaling and meditation for mastering your mindset. Johan provides tips for morning and evening journaling sessions, and shares how it’s helped his clients and himself create personal growth.You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/24/24 • 19:47
In this episode of Talking Nutrition, you'll learn how to get yourself a head start by building healthy habits and routines NOW, rather than waiting for the 'right' time after summer, the three-phase 'O.C.S.' Process for achieving and sustaining results, and why it's key to focus on small, simple actions that you can take while enjoying your time 'off' throughout the summer vacation season..You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/20/24 • 22:16
You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.Learn more and apply NOW through June 26th:https://www.instagram.com/johanvesters_ocs/ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/17/24 • 16:06
In this episode of Talking Nutrition, Johan celebrates reaching 25,000 downloads and reflects on his personal 30kg weight loss journey that was the catalyst for what ultimately became OCS. You'll learn about the importance of committing to your goals and taking messy action, mastering your mindset, and how to navigate the Wild West of nutritional (mis)information.Stay tuned for Monday....Link to the FREE e-book:https://www.odysseycoachingsystems.co/e-book/Share your feedback about the podcast: https://www.instagram.com/johanvesters_ocs/Timestamps:(0:00) Celebrating 25,000 downloads!(5:24) Johan's personal 30kg weight loss journey(16:53) Becoming a coach(23:18) Download the FREE e-bookWatch this episode on YouTube:https://youtu.be/YeGS3q037Ug More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/13/24 • 26:10
In this episode of Talking Nutrition, Johan and Pia Seeberg share three essential ingredients for long-term success in health and fitness. They discuss the importance of finding the right balance between maintaining healthy habits and enjoying times of more flexibility, for a sustainable relationship with food. Your transformation will take a lot of 'looking in the mirror', working through personal obstacles, continuous effort, time, and patience. But the personal growth and health benefits you get in return for your hard work, will be 1000% worth your input! Where to find Pia:Website - www.piaseeberg.noInstagram - @piaseebergYouTube - https://www.youtube.com/@seebergpiaTimestamps:(0:00) Introduction - Pia Seeberg(4:46) 'The perfect time' to get started(8:43) Finding balance and NOT thinking 'all/nothing'(11:02) Ingredient 1: Time(17:33) Ingredient 2: Continuous Effort(23:26) Ingredient 3: Patience(29:00) Ozempic/weight loss drugs vs lifestyle change(35:29) OutroWatch this episode on YouTube:https://youtu.be/U-9-hqmG8VQ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/10/24 • 39:24
In this conversation, Johan discusses self-care strategies, stress management, and the importance of stillness. You'll be challenged to assess your current routines, address daily stressors and what kind of energy you allow in, make positive changes to what drains you, and add more of what recharges you. Watch this episode on YouTube:https://youtu.be/JDs5UH2Jm7w More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/6/24 • 18:39
In this episode, Johan welcomes Coach Linn to the Odyssey Coaching Systems team. They discuss the journey of her personal fat loss transformation, the challenges of weight loss, overcoming all-or-nothing thinking, and the mindset shifts required for long-term success. The journey isn’t just about losing weight and changing what you eat. It’s the work you do to achieve your goals, that fundamentally changes you as a person.🎉 LIMITED OFFER 🎉To celebrate the expansion of our team, we’re opening up a limited number of 10 coaching spots to coach with Linn. Looking to claim one of those 10 spots? You can now get 1 bonus month when you commit to 3 months of coaching, or 2 bonus months when committing to 6 months! Apply now: https://www.odysseycoachingsystems.co/online-nutrition-coaching/Timestamps:(0:00) Welcome Coach Linn!(3:58) Being in a dark place mentally...(8:17) Meal plans vs being resourceful(14:30) True lifestyle change takes time(18:39) 'Making it a lifestyle' at maintenance(23:08) Mindset wins(27:46) Linn's passion to help you too reach your goals(32:48) Apply now to get 1 or 2 bonus months!Watch this episode on YouTube:https://youtu.be/Zm9LjExI5CQ More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
6/3/24 • 33:44
In this episode of Talking Nutrition, you'll learn how information is useless unless it's applied. Education around lifestyle and nutrition is important, but it won't create the results you're after when it's not put into action consistently for months on end.At some point, you don't need more information. At some point, it's just time for action. And that first step of 'taking action' may just be reaching out for help.Timestamps:(0:00) At some point you just need to take action(6:14) The mission(7:57) The first core tenant: Action is Everything(10:33) The lifelong journey(13:06) The power of accountabilityWatch this episode on YouTube:https://youtu.be/Lct5wb7LZeg More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/30/24 • 16:30
In this episode of Talking Nutrition, Johan is joined by Liz Roman (@thepoopqueen) for a full digestion deep dive to help you get your daily bowel movements in check. You'll learn about Liz' personal experience, having struggled with chronic constipation, and how she got to the root cause of her gut issues.Liz explains how modern day stressors and environmental toxins impact your body's ability to detoxify and shift the gut microbiome, and shares the do's and don'ts when it comes to dealing with your digestive issues.If you want to learn more about gut health, what we actually know based on recent research, your doctor's recommendations, and what you can do to support your gut, then this episode is for you!You can find more from Liz here:Instagram: https://www.instagram.com/thepoopqueen/Website: https://fitmomlife.com/Timestamps:(0:00) Introduction - Liz Roman, the Poop Queen(10:10) Finding the root cause(18:22) The importance of stress management(27:11) Gut health do's & don'ts(37:30) Recent research and your doctor's knowledge(44:00) The truth about IBS(48:09) Outro - Where to find LizWatch this episode on YouTube:https://youtu.be/fjjRZ8B2RAc More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/27/24 • 49:53
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunityTimestamps:(0:00) Introduction(1:06) Why is it so hard to stay consistent?(7:09) How long should a workout be?(8:45) Johan's tools for self-improvement in tough times(13:58) Tips on accepting your body type(19:21) How to stay motivated to move when your body tells you to slow down(23:49) Overcoming negative body image(24:55) Dealing with others' comments(27:40) Staying positive in a negative environment(28:16) How to NOT fall for comfort food when you're stressed(29:47) How many habits can you build at a time?(32:38) How to be more present when you're stressedWatch this episode on YouTube:https://youtu.be/431_rkhPh4s More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/23/24 • 37:27
In this episode of Talking Nutrition, Johan is joined by Lisa Franz to discuss the process of lean gaining and bringing up a lagging body part - in this case with a focus on glute development. You'll learn about exercise selection, technique, muscle activation, periodization, and how long-term commitment and patience are key when you have specific muscle gain goals. They also discuss the importance of guidance and support, as well as resourcefulness, and taking ownership over the work you put in. Enjoy the episode! You can find more from Lisa here:Instagram: https://www.instagram.com/nutritioncoachingandlife/Website: https://www.nutritioncoachingandlife.com/Timestamps:(0:00) Introduction - Lisa Franz(7:49) Exercise selection, rep ranges, and frequency(21:44) Why to have someone else create your program(36:03) Being accountable and resourceful(45:49) The important of periodizationWatch this episode on YouTube:https://youtu.be/L-oNdSFeEWs More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/20/24 • 51:50
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunityTimestamps:(0:00) Introduction(4:47) How to keep a positive mindset if your environment is negative and unsupportive(13:23) Getting into a better mindset when feeling guilty(19:26) Apps for meditation(26:36) How to NOT feel guilty about mess ups(30:50) Continuing to make the same mistakes... What to do about it.(32:34) All or nothing thinkingWatch this episode on YouTube:https://youtu.be/JVdAUqww4MY More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/16/24 • 37:05
What does "stepping outside of your comfort zone" even mean?In this episode, Johan discusses the process of growth and stepping out of your comfort zone. He emphasizes the importance of doing the inner work and addressing one's flaws and weaknesses.Johan explains the concept of the comfort zone, fear zone, learning zone, and growth, and what true change feels like. He also highlights the challenges and setbacks that come with each stage and why accountability and mentorship are key.For coaching inquiries:https://www.odysseycoachingsystems.co/online-nutrition-coaching/Timestamps:(0:00) Introduction(7:50) Comfort Zone(11:05) Fear Zone(14:12) Learning Zone(14:44) GROWTH(21:38) How long does it take to change your habits?Watch this episode on YouTube:https://youtu.be/QQ_uRhmmDjc More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/13/24 • 25:46
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunityTimestamps:(0:00) Introduction(1:31) Do you HAVE to warm up by doing cardio?(4:13) How to fuel for marathons and similar events(6:28) Planning your training sessions (weights and cardio)(8:37) Is intensity important when it comes to activity?(10:20) Working out on too little sleep(13:31) Getting back into training(14:55) Is it important to stretch after lifting(18:13) Should you track micronutrients?(19:59) Guidelines for creating your own lifting sessions(20:49) Is OK to do cardio and CrossFit on the same day?(21:47) Do you lose a lot of muscle if you train minimally for a while?(24:42) OutroWatch this episode on YouTube:https://youtu.be/fV1mXVTvx5c More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/9/24 • 26:39
In this episode of Talking Nutrition, Johan is joined by Diego Reyes to discuss all things stress and thyroid, and why taking a more functional approach to health and fitness is becoming more and more important these days. "You just need to be in a calorie deficit" is not the solution when you're dealing with functional issues, and addressing underlying issues such as hormonal imbalances, gut health, toxic load, and chronic stress needs to happen BEFORE focusing on aesthetic goals. In other words, you need to fix the inside, in order to create results on the outside.Enjoy this week's episode, and remember that as complicated certain functional issues may sound or feel, it pretty much always boils down to the same basic lifestyle and nutritional practices like eating a micronutrient rich diet, eating enough calories, keeping stress low, and getting adequate sleep.You can find more from Diego here:Instagram: https://www.instagram.com/diego.reyes_04Website: https://www.completevitalitylife.comYouTube: https://youtube.com/@diegoreyes04Timestamps:(0:00) Introduction(3:07) When "Calorie Deficit" isn't the answer (yet)(13:59) Too much stress is often the driver of your health issues(21:41) Understanding Thyroid hormones(33:32) How finding the root cause can feel confusing(43:55) How coaching can help you deal with your functional issues(54:37) Where to find DiegoWatch this episode on YouTube:https://youtu.be/MttQguTKxzE More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/6/24 • 55:59
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunityTimestamps:(0:00) Introduction(1:39) What about sugars in fruit?(4:28) Are homemade dressings better?(6:31) Training in a deficit(9:47) Evening training and sleep(14:00) Why not to skip your meal before training(15:47) Should you avoid bread?(17:33) Post workout snacks(20:15) Training for fat loss vs muscle gain(23:27) Training twice a day, or every day More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
5/2/24 • 27:09
In this conversation, Johan Vesters interviews his friend and client Eirik, who despite having a busy schedule has managed to lose over 15kg. They discuss his experience of eating MORE food - about which he's still surprised - the importance of sleep, training, and especially routines.The mindset shift was huge, when he realized he didn't have to follow a crash diet and starve himself in order to lose a few kilos. Not only has he successfully gone through his first fat loss phase, followed by a maintenance phase of multiple months... He also noticed improvements in his mood, stress levels, and overall well-being.Enjoy the episode, and remember that a busy schedule doesn't mean you can't achieve your goals! It just means you need to double down on routines and systems that can keep you consistent despite being busy 💪🏼Watch this episode on YouTube:https://youtu.be/AkXfSWxZCCw More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
4/29/24 • 44:56
In this Thursday Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.Want to join us next time? Get free access to our group below!👉 https://www.facebook.com/groups/ocscommunityTimestamps:(0:00) Introduction(1:40) Why is it so difficult to make healthy choices?(9:21) Carbs around menstruation(13:21) Easy snacks for busy workdays(14:45) The truth about greens drinks(16:12) Battling evening cravings(17:36) What if you have a hard time hitting all of your macros?(20:19) How to include social settings(24:26) Easy high protein snacks(25:51) Tracking on the go(26:40) How to track meals like stews(29:12) How social settings can be PART OF a healthy diet(31:27) The 'if-then' plan for stressful times(33:05) Avoiding binge-eating over the weekendWatch this episode on YouTube:https://youtu.be/rENMI66KHzM More from Talking Nutrition and Odyssey Coaching Systems 👇🏼Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/Read the blog - https://odysseycoachingsystems.co/blog/Download the E-book - https://www.odysseycoachingsystems.co/e-book/Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
4/25/24 • 35:58
