Dr. Venus: On Call - Get Fit, Stay Young, Be Happy!

Welcome to "Dr. Venus: On Call," your go-to podcast for staying healthy, getting fit, and living a happier life! Join me, Dr. Venus, a.k.a. The Fit Foodie MD, as I guide you each week through the sometimes wild ride of living well with practical tips, a sprinkle of laughter, and some real-life experiences. As a physician, fitness trainer, community volunteer, and chief organizer of my "friends & family" social calendar, I understand the daily juggling act we all face. I'm not perfect. And my way is not the only way. But let's journey together on this show, and perhaps find a better way. Are you ready? Let's do it! One episode at a time.

EP12: Feel-Good Food: Stress-Busting Snacks and the Truth About Emotional Eating 10/03/2023

EP12: Feel-Good Food: Stress-Busting Snacks and the Truth About Emotional Eating Feeling overwhelmed? Work deadlines piling up, endless appointments, and your car refusing to start. We've all been there. 🤷🏻‍♀️ And when that happens... what’s more tempting than snuggling up on the couch with a gigantic bowl of chocolate chip cookie dough ice cream? But emotional eating doesn't have to be a big problematic issue. There's no rule saying food is only supposed to be fuel for our bodies. For most of us, it's much more than that. It's like a warm, comforting hug for your soul—the taste, the textures, the whole experience of indulging in your favorite dishes. So, if you find yourself reaching for a snack when you're feeling a bit low, don't worry. It can be completely normal. Feeling guilty only adds to your stress levels. It becomes a concern when it becomes a mindless habit or your only way of coping with emotions. Learn to build a healthy relationship with emotional eating in this new episode ▶️ Feel-Good Food: Stress-Busting Snacks and the Truth About Emotional Eating Key points: [00:00:01] Introduction [00:01:20] Let food give you a big, delicious, comforting hug for your soul [00:02:31] Removing the stigma around emotional eating & 3 tips to manage it [00:04:29] Melt stress away with Dark Chocolate Banana Bites [00:07:29] Rosemary Hummus With Crunchy Veggies [00:09:34] Nourishing Kale Pineapple Smoothie #DocVenus #FitFoodieMD #mindfuleating #healthyrecipes —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/28222223

EP11: Breaking Up with Plastic: My Journey From Clingy to Clean Living 09/12/2023

EP11: Breaking Up with Plastic: My Journey From Clingy to Clean Living When I first started as a fitness competitor, I was so organized about my food. I'd plan my meals, prep them, and stash them in the freezer. Then, each morning, I'd fill up my trusty water bottle, grab a frozen meal, and head out the door – feeling oh so healthy. I had good intentions, but I later realized I was missing the mark in one big way. I WAS USING A BUNCH OF PLASTIC. ♻️🚯 And what's hiding in all that BPA-free plastic? Potentially harmful chemicals can still leach into your food and drink, causing inflammation and interfering with fitness goals. But NO MORE. I'm Dr. Venus, and today, I'll share the simple kitchen swaps that helped me reduce plastic use. (And I hope they help you, too!) WATCH 𝘿𝙧. 𝙑𝙚𝙣𝙪𝙨: 𝙊𝙣 𝘾𝙖𝙡𝙡 ▶️ Breaking Up with Plastic: My Journey From Clingy to Clean Living Key points: [00:00:01] Introduction [00:01:46] What's hiding in all that BPA-free plastic? [00:03:29] Plastic offender #1: Bisphenol A [00:03:55] Plastic offender #2: Phthalates [00:04:09] Plastic offender #3: Perfluoroalkyl and polyfluoroalkyl substances (PFAS) = ‘the forever chemicals’ [00:05:19] Watch out for fancy terms [00:05:52] When silicone might not be a great option [00:06:58] Start a food storage facelift [00:08:01] Swap to reusable bottles [00:08:44] Water pitcher purging #plasticfree #endocrine #health —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/28013793

EP10: What I Eat in a Day: The “No Meal Prep” Edition 08/29/2023

EP09: How to Find Workout Motivation When You Have Zero Energy 08/22/2023

EP09: How to Find Workout Motivation When You Have Zero Energy How to Find Workout Motivation When You Have Zero Energy You know those days where you can barely peel yourself off the couch, let alone get pumped for a serious workout? When just thinking about exercise makes you want to crawl back under the covers? I have so been there. Yup, even as a long-time doctor and veteran fitness competitor, I still have moments when I struggle to find the motivation to get moving. So in this non-judgment zone, we're going to talk real about what to do when you know you should work out, but you just… can't… even. Has that fire in your belly fizzled out? Time to rekindle it. I’ve got some awesome tips to get your mojo back. TUNE IN to 𝘿𝙧. 𝙑𝙚𝙣𝙪𝙨: 𝙊𝙣 𝘾𝙖𝙡𝙡 ▶️ How to Find Workout Motivation When You Have Zero Energy Key points: [00:00:01] Introduction [00:02:27] Tip #1: Start small [00:03:17] Tip #2: Hydration Station [00:04:04] Tip #3: Fuel your body [00:04:58] Tip #4: Pop up jams [00:05:47] Tip #5: Get a workout buddy [00:06:40] Tip #6: Visualize your success [00:07:27] Tip #7: Visual cues [00:08:20] Tip #8: Celebrate your wins [00:09:16] Understanding the big picture message #DocVenus #FitFoodieMD #FitnessJourney —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/27808317

EP08: Staying Fit While Traveling Part 2 08/15/2023

EP07: Staying Fit While Traveling 08/15/2023

EP06: Eating Healthy When Dining Out: Tips & Tricks 08/15/2023

EP05: Cracking the Nutrition Code: A Balanced Diet for a Healthy Life 08/15/2023

EP04: Never Give Up: An American Gladiators Comeback Story 08/15/2023

EP04: Never Give Up: An American Gladiators Comeback Story Back in 2008, I had the incredible opportunity to be a contender on the revival of that legendary TV show, American Gladiators! Let me tell you, it was a life-changing experience, not because I got to be on TV (which was pretty cool) but because it was during that time that I first tapped into what I now call Gladiator Mode. I can't wait to tell you how it became my ultimate secret weapon! WATCH 𝘿𝙧. 𝙑𝙚𝙣𝙪𝙨: 𝙊𝙣 𝘾𝙖𝙡𝙡 ▶️ Never Give Up: An American Gladiators Comeback Story [00:00:46] Welcome back to the show! Join my journey as I return to training for fitness competitions after a seven-year layoff. As with most any journey, there have been bumps along the road. Allow me to share a great mindset hack that never fails! [00:01:21] Getting called into action. So, picture this: It's 2008, and I'm in the middle of doing my rounds at the hospital when my phone starts ringing like crazy. And who is it? Only a producer from the legendary show! Can you imagine the shock? They needed a last-minute substitute because one of the contenders got injured during the competition. [00:02:21] The Eliminator is a super tough gauntlet of obstacles that put me to the ultimate test. Every muscle in my body was pushed to the limit as I tackled each obstacle. I looked ahead, and my competitor had built up quite the lead and was closing in on the finish line. It seemed like an impossible gap to bridge, but I wasn't about to give up. [00:04:58] The victory and comeback. Hulk Hogan, the awesome host of the show, joyfully grabbed my hand and raised it high in the air. With a beaming smile, he declared me the winner of this round of American Gladiators. Oh, the incredible rush of emotions I felt at that moment! [00:05:43] Don't ever give up, no matter how dismal things may look. No matter the obstacles in your way. Dig deep. Find that strength within you. It's there, even if you're not sure you've ever seen it before. [00:06:51] Find your inner gladiator. When facing adversity, whether it's a physical challenge, like a tough workout, or the mental stress of a tight deadline for a project, say: It's gladiator time! Bring up that unstoppable force within you, push through the doubts, embrace the challenges, and keep moving forward. Because you never know what incredible victories await you on the other side. #DocVenus #FitFoodieMD #AmericanGladiators ————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/27677526

EP03: 5 Protein Shake Recipes That are Perfect For Quick Breakfasts and Snacks 08/15/2023

EP02: One Month on a Diet, Zero Pounds Lost... Seriously?! 08/15/2023

EP02: One Month on a Diet, Zero Pounds Lost... Seriously?! One Month on a Diet, Zero Pounds Lost... Seriously?! "I was on a diet for a month, and all I lost was 30 days." Yep, that's me. I've been on the cycle of going on a diet and didn't lose weight. But you know what? That's okay. As a doctor and a fitness competitor for nearly 20 years – I fell off the wagon, too. In this episode I want to share with you how I restarted my journey and regained a fitness athlete lifestyle. Listen to One Month on a Diet, Zero Pounds Lost... Seriously?! [03:52:38] Losing half a pound. I was disappointed, but I didn't give up. Instead, I stepped back and evaluated what was holding me back. What I realized was that my life was different now then than it was when I was competing years ago. [03:53:24] Changing the game with meal preparation. I found a healthy meal prep company online that allowed me to pick up 15 meals each week. And it was a great value because of the time it saved with the convenience it gave me with two meals per day covered. I only had to worry about planning a healthy breakfast. [03:54:08] Look at what your stuck point is. What limiting factor will help you start moving forward if you remove it? For me, it was meal prep. For you - what is it? In my case, I began to feel better with my healthier diet, and I had more energy which allowed me to stick to my exercise program better. [03:54:42] Getting that momentum is all you need. If you're struggling to get back on track with your fitness goals, remember that it's never too late to get started or start again. Find the one thing that works for you – the one that will get that momentum going and keep pushing forward. You got this! —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/27677250

EP01: Embrace The Journey: Become A Fitness Knockout at 50 and Beyond 08/15/2023

EP01: Embrace The Journey: Become A Fitness Knockout at 50 and Beyond Embracing The Fitness Journey at 50 On all my social media pages, I am excited to talk about something that means a lot to me - embracing my fitness journey at 50. Don't let anyone tell you it's too late to work on your health and fitness. Let's prove them wrong and show what we're capable of! So, are you ready to join me on this journey? ▶️ Embracing The Fitness Journey at 50 [01:30:42] Tip #1: Reflecting on your WHY. Pause for a moment and think what’s driving you to make this awesome change?. Is it to amp up your energy levels, stay agile and mobile, or just feel like a superstar in your own skin? Knowing your motivation will keep you dedicated and on track. [01:31:23] Tip #2: Setting realistic expectations. When starting from scratch, it's essential to set some realistic expectations. Progress takes time. Be gentle with yourself and celebrate every little milestone along the way. [01:31:49] Tip #3: Finding activities you enjoy. News flash: Fitness doesn't have to be boring or monotonous. It's time to discover activities that make your heart sing and your body groove. Whether it's swimming, dancing, hitting the hiking trails or joining a fun filled group fitness class. There's something out there with your name on it. Explore, experiment, and most importantly, have a blast. [01:32:26] Tip #4: Prioritizing recovery and rest. Recovery is the key to the game. Your body works hard, so make sure to give it some well-deserved rest days. Remember to practice recovery methods like stretching, foam rolling, or getting a massage regularly. Your body will feel amazing, and you'll be able to continue crushing your fitness without burning out. [01:33:05] Tip #5: Surround yourself with support. Embarking on a fitness journey can feel like conquering a mountain. But guess what? You don't have to go at it alone. Surround yourself with a cheer squad and find a fitness buddy who's on the same wavelength as you. Having someone to share your triumphs, your hurdles and your progress can make all the difference in the world. —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/27677193

EP00: Dr. Venus's Journey 08/14/2023

EP00: Dr. Venus's Journey When I turned the big 5-0, I decided to mark the occasion by challenging myself to go back to what I really loved: contending in the fitness competition stage! Preparing for physique contests allows me to challenge myself to get fitter and healthier. This 2023, what new challenges are you willing to take on to become better? ▶️ Dr. Venus's Journey [00:00:01] My version of a midlife crisis. Deciding to go back to wearing six-inch heels and a rhinestone bikini stretching out onto a brightly lit stage in front of hundreds of people where a panel of judges will score may seem unimaginable, but it is a challenge I am willing to take on. [00:00:51] Why would I want to do that? I've been feeling sluggish. My body is aching, and my back throbs whenever I've been standing for more than 10 minutes. My knees ache whenever I walk up the stairs to my bedroom. Plus, I'm tired of not being able to wear my favorite outfits because they just don't fit anymore. Simply put, I just felt better back when I was competing. I felt more organized, clearheaded, and had more energy. Twenty years of training for and competing in physique contests taught me discipline and consistency. [00:01:38] The journey as a fitness competitor. In those days, I competed in a division that involved not only getting judged on my physique but also getting scored on a two-minute fitness routine set to music that I performed on stage. It involved gymnastics, dance, aerobics, and even strength moves like one-armed pushups. I spent hours upon hours every week meal planning, grocery shopping, cooking, lifting weights, doing cardio, training my routine skills, and practicing my choreography. Looking at my daily schedule, it may seem impossible to fit in all that preparation and training when my calendar is already jam-packed with seeing patients, running a business, and keeping up with family activities. [00:02:56] Making a commitment to ourselves and our health is the most important one to make and keep. We may be busy with work. We may be busy with family. We may be busy with whatever commitments we have made. As the new year commences, may we always find a way to prioritize our well-being. [00:03:19] Follow my journey as I return to the fitness competition stage. Here I talk about my successes and failures, what's working, and what's not, and I'll share the whys and the science behind what I'm doing. My way is not the only way, but as I move forward on this journey, drawing from my education and experience and learning more from other experts will help the people I serve find the best way for them to seize true health and wellness. —————————————————————————————— Loved this episode? Follow Dr. Venus for eat-spiring and fit-spiring content! Staying healthy and fit when we're super busy with work and family commitments can be hard, but it's doable. Here's a look into my life as a physician, personal trainer, fitness competitor, and community volunteer. I provide weekly health, fitness, and competition training do's and don'ts. Let's live, learn, and even laugh about it together. Are you READY to have some fun?!?!! Subscribe to Dr. Venus on social media: IG: FB: YT: Website: /episode/index/show/9a313b63-2ec8-40c3-8679-16d4ce7c77df/id/27752163

Dr. Venus: On Call - Get Fit, Stay Young, Be Happy!

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