When you’re strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don’t need a complete overhaul, you just need to find your minimum effective dose.
Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who’s here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We’ll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you’ve left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He’ll share why achieving your health goals doesn’t require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose, Vince delivers insights for building lasting habits without sacrificing life’s joys.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
- [5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another
- [14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference
- [18:54] Learn how a sustainable approach beats quick fixes every time
- [21:21] Discover the power of the minimum effective dose in fitness and how it works
- [28:34] Common fitness mistakes and expert tips for maximizing calorie burn
- [33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy
- [35:39] Vince explains why resistance training is a game-changer, especially for women
- [40:42] Explore the effectiveness of bodyweight workouts for all fitness levels
- [43:02] Settle the cardio debate: should it come before or after your workout
- [48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights.
KEY TAKEAWAYS:
- Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making one change each week and build upon it. Avoid overwhelming yourself by trying to do everything perfectly all at once. Focus on consistency rather than willpower, as lasting discipline develops over time. Balance and moderation, rather than restriction, allow enjoying life's pleasures while fostering long-term success. Starting now, rather than delaying until a milestone like New Year’s, increases your chances of sticking with it and breaking the cycle of quick starts and early quits.
- Building a sustainable fitness program starts with small, manageable steps. Focus on mastering one habit at a time, like drinking more water, setting a consistent bedtime, or starting the day with a healthy breakfast. Gradually adding new weekly habits creates a strong foundation for long-term success without feeling overwhelmed. This step-by-step approach allows you to develop consistency and effectively integrate positive changes into your...
