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VSA - Masterclass Library
Endurance Masterclass
How to Build, Maintain, and Maximize Endurance on a Plant-Based Diet | Endurance Masterclass | 01-26-23 (78:41)
Pacing Yourself Correctly for Endurance Events | Endurance Masterclass | 02-14-23 (61:03)
Cardiovascular and Muscular Endurance: The Basics | Endurance Masterclass | 03-05-23 (69:02)
Injury Prevention for Runners | Endurance Masterclass | 03-23-23 (64:45)
Increasing Your Muscular Endurance | Endurance Masterclass | 04-11-23 (44:09)
Charting the Path of the Runner's Journey | Endurance Masterclass | 04-30-23 (63:27)
How to Utilize Carbohydrates to Endure Intense Workouts | Endurance Masterclass | 05-18-23 (61:17)
Training Protocols for Strength Endurance | Endurance Masterclass | 06-06-23 (58:46)
Maintaining Muscle Mass While Endurance Training | Endurance Masterclass | 06-25-23 (72:35)
Endurance and Weightlifting | Endurance Masterclass | 07-13-23 (59:38)
Wearable Devices for Endurance Training | Endurance Masterclass | 08-20-23 (56:21)
Beginner Running Guide and Endurance Performance Factors | Endurance Masterclass | 09-26-23 (63:51)
Rucking and Plucking | Endurance Masterclass | 10-15-23 (51:33)
Fit Vegan Families
Creating a Fun and Sustainable Environment Around Health and Fitness | Fit Vegan Families | 02-02-23 (69:49)
Veganism and Tradition | Fit Vegan Families | 02-21-23 (73:27)
9 Lessons for Living Longer, From the People who Have Lived the Longest | Fit Vegan Families | 03-12-23 (74:11)
How to Approach a Non-Vegan Partner About Veganism Without Conflict | Fit Vegan Families | 03-30-23 (61:01)
Tools to Save Time and Money as a Vegan Parent | Fit Vegan Families | 4-18-23 (59:46)
How to Choose Vegan Friendly Home Products | Fit Vegan Families | 05-07-23 (66:33)
Being Vegan at Social Situations | Fit Vegan Families | 5-25-23 (58:00)
Preventing Health Risks Associated with Hospital Visits | Fit Vegan Families | 06-13-23 (77:20)
How to Provide Nutritious Family Meals They Love While in a Deficit | Fit Vegan Families | 07-02-2023 (68:14)
Fitness and Exercise for Vegan Families: Fun Activities to Stay Active Together | Fit Vegan Families | 07-20-23 (45:01)
Raising Compassionate Eaters: Talking to Your Kids About Veganism | Fit Vegan Families | 08-08-23 (56:29)
Talking to Kids About Veganism | Fit Vegan Families | 09-14-23 (59:30)
Successful Habits Raising Vegan Kids | Fit Vegan Families | 12-05-23 (54:06)
Health and Hormones
Goal Setting | Health & Hormones | 01-19-23 (74:15)
How to Increase Natural Testosterone | Health & Hormones | 02-16-23 (63:39)
Importance of Social Connection | Health & Hormones | 03-07-23 (68:25)
Circadian Rhythm | Health & Hormones | 03-26-23 (53:05)
Stress and its Impact on Our Lives | Health & Hormones | 04-13-23 (55:37)
Tips and Tricks to Improve Sleep Quality | Health & Hormones | 05-02-23 (59:44)
How and Why to Stop Chasing the Dopamine High | Health & Hormones | 05-21-23 (58:37)
How to Have Optimized Hormone Levels as You Age | Health & Hormones | 06-08-23 (66:05)
The Importance of Sleep | Health & Hormones | 06-27-23 (59:10)
Micronutrients and Hormone Regulation | Health & Hormones | 07-16-23 (59:14)
Let's Talk about Soy | Health & Hormones | 08-03-23 (54:10)
Alcohol & How it Affects the Body | Health & Hormones | 08-23-23 (65:28)
Weight Loss Unlocked: Is There an Insulin-Glucose Connection? | Health & Hormones | 09-28-23 (64:54)
Hormones & Crash Dieting | Health & Hormones | 10-26-23 (63:27)
Adrenal Fatigue Transformation Protocol: How to Reduce Stress and its Symptoms | Health & Hormones | 11-09-23 (65:42)
How To Have Stable Blood Sugar With Food | Health & Hormones | 11-21-23 (25:44)
Gut Health 101: Cultivating a Happy Digestive System | Health & Hormones | 11-30-23 (40:00)
Smart Snacking: Enjoying Treats in Moderation | Health & Hormones | 12-19-23 (52:06)
Stress Management Through Priority and Time Management | Health & Hormones | 12-28-23 (45:09)
Taking care of your Thyroid | Health & Hormones | 01-16-24 (58:58)
The Hormones Behind Sleep and Setting Up the Best Pre-Sleep Routine | Health & Hormones | 02-06-24 (38:59)
Calm in Chaos - Understanding and Taking Charge of Your Stress Response | Health & Hormones | 02-27-24 (33:59)
The Connection Between Dopamine and Emotional Eating | Health & Hormones | 04-09-24 (56:23)
The Good, The Bad, and the Absolutely Necessary | Health & Hormones | 04-30-24 (61:40)
Endocrine System Like I'm 5 | Health & Hormones | 05-21-24 (44:32)
Dopamine Fasting | Health & Hormones | 06-11-24 (36:28)
Male Health: How to Maximise Your Testosterone Levels | Health & Hormones | 07-02-24 (56:33)
Hormonal Changes When You're in a Calorie Deficit vs Calorie Surplus | Health & Hormones | 07-23-24 (31:28)
How to Optimize Female Hormone Health for Vitality & Longevity | Health & Hormones | 8-20-24 (44:40)
Hormonal Insomnia | Health & Hormones | 09-12-24 (48:02)
Understanding Hunger Hormones | Health & Hormones | 10-01-24 (36:03)
How to Use Dietary Fats to Balance Your Hormones | Health & Hormones | 10-15-24 (36:39)
Two Truths & A Lie: Hormone and Neurotransmitter Myths | Health & Hormones | 10-29-24 (35:17)
Hormones and Hunger: Ghrelin, Leptin, and Dopamine Explained | Healthy Hormones Masterclass | 11-14-24 (32:03)
Seasonal Shifts, Hormonal Lifts - How to Navigate Seasonal Affective Disorder | Healthy Hormones | 12-10-24 (32:38)
Seasonal Shifts, Hormonal Lifts - How to Navigate Seasonal Affective Disorder | Healthy Hormones | 12-10-24 (32:38)
Mental Gains
Alcohol & Social Pressure | Mental Gains | 01-31-23 (60:12)
Standing up for Your Priorities: Setting Your Non-Negotiables | Mental Gains | 02-19-23 (67:50)
Building Strong Habits & Steps to Success | Mental Gains | 03-28-23 (57:01)
The Power of Pattern Recognition and Habit Change | Mental Gains | 04-16-23 (61:13)
Best Practices for Mental Clarity | Mental Gains | 05-04-23 (60:02)
Navigating Down Fears | Mental Gains | 05-23-23 (62:41)
Trust the Process | Mental Gains | 06-11-23 (71:25)
Overcoming Negative Self-talk and the Power of Positive Thinking | Mental Gains | 06-29-23 (65:39)
Breaking Free From the "All or Nothing" Mindset | Mental Gains | 07-18-23 (68:03)
Unlearning the Toxic Diet Mentality | Mental Gains | 08-06-23 (78:29)
Flexing Your Thoughts | Mental Gains | 08-24-23 (52:06)
The Dangers of Comparison | Mental Gains | 09-12-23 (58:03)
Building Better Habits: Lessons From "Atomic Habits" | Mental Gains | 10-01-23 (88:51)
Learning to Embrace the Challenges of Your Fitness Journey | Mental Gains | 10-19-23 (60:24)
Charting Your Course: Mastering Goal Setting and Adjustment in Health and Fitness | Mental Gains | 11-07-23 (44:38)
Focusing On Performance Over Aesthetics For Better Mental Health | Mental Gains | 11-16-23 (41:48)
Practical Tips for Balancing Grace and Truth in Moments of Fitness Failure | Mental Gains | 11-28-23 (49:06)
The Resilient Mindset | Mental Gains | 12-14-23 (57:04)
When You're Your Own Worst Enemy: Why We Self-Sabotage and How to Stop | Mental Gains | 02-01-24 (58:47)
How To Stay Motivated During Your Fitness Journey | Mental Gains | 03-12-24 (63:22)
Techniques for Overcoming Negative Self-Talk | Mental Gains | 04-02-24 (43:33)
What is Neuroscience and How to Use it to Your Advantage | Mental Gains | 04-23-24 (70:00)
Perspective is Everything: Understanding the Power of Perception | Mental Gains | 05-14-24 (39:54)
The All or Nothing Mentality | Mental Gains | 06-04-24 (61:08)
Calorie: A Financial Perspective | Mental Gains | 07-16-24 (79:50)
Tidying Your Mind - Decluttering Thoughts to Develop a Growth Mindset | Mental Gains | 08-08-24 (43:36)
Creating a Growth Mindset for Health and Fitness | Mental Gains | 09-03-24 (35:49)
Delayed Gratification: The Power of Patience in Transforming Your Body | Mental Gains | 09-26-24 (35:59)
How To Mentally Approach a Fat Loss Phase vs Build Phase | Mindset | 11-12-24 (31:16)
Think Like A Superhero | Mindset | 01-02-25 (30:24)
The Power of Perspective: Reframing Challenges as Opportunities | Mindset | 1-30-25 (30:02)
Overcoming Procrastination | Mindset | 2-25-25 (51:35)
Nutrition Masterclass
Intuitive Eating for Fitness Goals | Nutrition | 12-28-22 (64:54)
Sugar Cravings and Metabolism | Nutrition | 02-05-23 (69:49)
Tools to Overcome Night-Eating | Nutrition | 02-23-23 (61:06)
How to Successfully Structure Your Meals in a Calorie Deficit | Nutrition | 03-14-23 (57:10)
The Fully Stocked Vegan Kitchen | Nutrition | 04-02-23 (82:46)
Nutrition Mistakes Every New Vegan Athlete Makes and How to Avoid Them | Nutrition | 04-20-23 (66:56)
Nutritional Freedom | Nutrition | 05-09-23 (14:25)
Nutrition Protocols to Gain Muscle | Nutrition | 05-28-23 (77:01)
How to Eat Out Without Sabotaging Your Goals | Nutrition | 06-15-23 (61:15)
The Power of Protein and Tips for Reaching Your Recommended Daily Intake | Nutrition | 07-23-23 (64:47)
Fiber, Creatine, & Water | Nutrition | 08-10-23 (50:19)
Establishing Routine & Consistency After a Vacation | Nutrition | 09-17-23 (70:34)
How to Properly Fuel Yourself Pre & Post Workout | Nutrition | 10-05-23 (45:10)
Cognitive Strategies for Conquering Emotional Eating | Nutrition | 10-17-23 (63:13)
How, When, and Why to Navigate the Diet Breaks in Your Vegan Fitness Journey! | Nutrition | 10-31-23 (46:30)
Does Nutrient Timing Matter? | Nutrition | 12-12-23 (60:00)
How to plan nutritionally adequate meals that are delicious and easy | Nutrition | 01-09-24 (77:58)
Navigating Your Way Out of Low Energy Availability | Nutrition | 02-22-24 (53:04)
Why Am I Eating Too Much in the Evenings? | Nutrition | 03-14-24 (33:17)
Alcohol - How it Impacts Your Health and Performance | Nutrition | 04-04-24 (62:15)
Overeating Moments | Nutrition | 04-25-24 (74:30)
Making Dr. Gregor's Daily Dozen Work for You! | Nutrition | 05-16-24 (34:09)
Boost Your Performance and Recovery with Magnesium | Nutrition | 06-27-24 (28:14)
The Benefits of Creatine | Nutrition | 07-18-24 (38:10)
The Science of Hydration | Nutrition | 08-06-24 (38:32)
Reverse Dieting | Nutrition | 10-22-24 (40:35)
The Importance of Hydration | Nutrition | 1-09-25 (36:55)
Understanding the Binge Eating - Causes & Triggers | Nutrition | 2-6-25 (28:27)
Technique Masterclass
Beach Body Physique Tips | Technique | 01-22-23 (62:46)
Hip Hinge | Technique | 02-09-23 (55:38)
The Importance of Building a Strong Upper Back | Technique | 02-28-23 (85:26)
Deadlift Overview | Technique | 03-19-23 (68:03)
Science-Supported Tools to Increase Muscle & Strength | Technique | 04-06-23 (58:44)
Squats: "The King of all Exercises" | Technique | 04-25-23 (62:16)
Bulgarian Split Squat | Technique | 05-14-23 (70:10)
Preventing Knee Pain: Mobilizing and Strengthening Through Full Range of Motion | Technique | 06-01-23 (62:13)
Maintaining Healthy Fascia | Technique | 06-20-23 (65:26)
How to Gauge Intensity for Sustainable Strength Gains | Technique | 07-09-23 (53:50)
How to Navigate the Gym for New Gym-Goers | Technique | 08-15-23 (69:13)
Training Techniques to Optimize Hypertrophy | Technique | 09-21-23 (45:59)
Form Review in Real Life | Technique | 10-10-23 (62:28)
Advanced Logbooking Tips and Tricks for Maximizing Hypertrophy | Technique | 10-24-23 (54:17)
Progression Towards A Perfect Pullup | Technique | 12-21-23 (45:24)
Unlocking Mind-Muscle Connection | Movement | 1-07-25 (39:18)
Cheat Reps for Gains?! | Movement | 1-28-25 (25:28)
The Role of Mobility and Flexibility - Yoga and Stretching for Strength Athletes | Movement | 2-20-25 (37:13)
Women's Health
Power Over Menopause | Women's Health | 01-29-23 (86:26)
The Female Cycle & Optimizing Training | Women's Health | 02-07-23 (59:44)
Stress Management | Women's Health | 02-26-23 (82:28)
The Female Cycle & Optimizing Nutrition | Women's Health | 03-16-23 (59:11)
The Benefits of Creatine | Women's Health | 04-04-23 (53:27)
The Importance of Social Connection for Women | Women's Health | 04-23-23 (70:22)
Approaching Your Body in Different Stages in Life | Women's Health | 05-11-23 (65:02)
Nutrition and Physical Activity Tips to Support Bone Health | Women's Health | 05-30-23 (62:50)
The Benefits of a Vegan Diet on Polycystic Ovary Syndrome | Women's Health | 06-18-23 (57:16)
The Benefits of Weight Training for Women | Women's Health | 07-06-23 (52:57)
Women's Heart Health: Recognizing the Unique Risks and Implementing Prevention Strategies | Women's Health | 07-25-23 (50:47)
Fuel for Femme: Exploring Hormonal Changes with Chronic Dieting | Women's Health | 08-13-23 (65:33)
Women's Guide to Resistance Training for Skeletal Health | Women's Health | 09-19-23 (46:52)
Overcoming People Pleasing and The Good Girl Syndrome | Women's Health | 10-08-23 (59:45)
Functional Healing for PCOS | Women's Health | 12-07-23 (55:29)
Training
Balancing Muscle Growth: Spice Up Your Workout Routine for Variety and Engagement | Training | 01-02-24 (38:29)
What is training intensity, and why is it important? | Training | 01-23-24 (70:25)
The Importance of Both Cardio and Weight Training Integration for Optimal Health and Performance | Training | 02-13-24 (48:25)
The Importance of Both Cardio and Weight Training Integration for Optimal Health and Performance | Training | 02-13-24 (48:25)
Training Intensity: When To Go Hard, and When Not To | Training | 03-05-24 (63:02)
Why Powerlifting Is For Everyone | Training | 03-26-24 (58:30)
Optimizing Recovery Strategies for Resistance Training | Training | 04-16-24 (43:58)
The How, When, & Why To Breathe While Completing Resistance Exercises | Training | 05-07-24 (56:24)
Determining The Optimal Training Split & Schedule For You | Training | 05-28-24 (44:54)
Training and Period, Do's & Don'ts | Training | 06-18-24 (41:55)
Injury Proofing Your Lower Back | Training | 07-30-24 (58:06)
Progressive Overload: Things You Have To Know | Training | 08-13-24 (54:44)
Fast Twitch Vs Slow Twitch Muscle Fibers: Explosiveness or Tempo? | Training | 09-17-24 (53:01)
Overcoming Common Challenges in Vegan Fitness Nutrition | Training | 09-24-24 (34:10)
How to Properly gauge Intensity in the Gym | Training | 10-10-24 (56:54)
Barbells and Balance: Why Strength Training Is A Must As We Age | Training Masterclass | 11-26-24 (40:15)
Movements vs Muscles | Training | 12-12-24 (41:49)
Sleep, Stress, Recovery
Optimizing Sleep - Mastering Stress Reduction Techniques for Enhanced Health, Recovery, and Performance | Sleep, Stress, Recovery | 01-04-24 (31:12)
How to Recognize Common Sleep Disorders | Sleep, Stress, Recovery | 01-25-24 (50:36)
Recharge and Reflect: Nurturing Your Mind, Body, and Spirit | Sleep, Stress, Recovery | 02-15-24 (54:49)
Navigating Stress: Practical Techniques for Immediate Relief, Short-Term Stability, and Long-Term Well-Being | Sleep, Stress, Recovery | 03-07-24 (54:01)
Using Whoop & Other Fitness Trackers To Improve Your Sleep, Stress & Recovery | Sleep, Stress, Recovery | 03-28-24 (40:31)
Stress Eating: Identifying Triggers, Patterns and Root Causes | Sleep, Stress, Recovery | 04-18-24 (43:13)
Efficient Eating: The Power of Food Prepping for Stress Reduction | Sleep, Stress, Recovery | 05-09-24 (60:10)
Let’s Talk about Massage Guns | Sleep, Stress, Recovery | 05-30-24 (28:55)
Guided Medication | Sleep, Stress, Recovery | 06-20-24 (36:33)
Sleep and Your Gut Health | Sleep, Stress, Recovery | 07-11-24 (28:06)
The Importance of De-Loads & Auto-Regulation During Your Training Phases for Maximum Performance and Adherence. | Sleep, Stress, Recovery | 08-15-24 (39:33)
Cortisol, Your Worst Enemy | Sleep, Stress, Recovery | 08-27-24 (40:19)
Recovery Tools and Techniques: Separating the Gimmicks from the Game-Changers | Sleep, Stress, Recovery | 09-19-24 (49:12)
Understand Sleep and Creating the Best Pre-Sleep Routine for You | Sleep, Stress, Recovery Masterclass | 11-05-24 (40:51)
Enhancing Recovery Through Active Movement and Mobility Training | Sleep, Stress, Recovery Masterclass | 11-21-24 (31:49)
Stress Less, Live More: Practical Strategies for Managing Stress | Stress Management | 1-16-25 (32:27)
How to increase your restorative sleep (Deep & REM) | Sleep | 1-14-25 (33:45)
Understanding Light and Its Relationship to Sleep | Sleep | 2-4-25 (26:28)
Unorthodox Stress Management Tools | Stress Management | 2-13-25 (38:59)
Looking At The Newest Research On Sleep | Sleep | 2-27-25 (36:58)
March 25th 2025 | Sleep | How to Get the Most Out of Sleep (Even If You’re Short on Hours) | Sarah Harper (28:12)
Accountability & Support
Creating The Perfect Coaching Relationship For Maximum Accountability & Success | Accountability & Support | 02-08-24 (49:50)
How to set up Healthy & Strong Boundaries | Accountability & Support | 02-29-24 (56:27)
How to Utilize the Power of Personal Mottos for Personal Accountability | Accountability & Support Masterclass | 04-11-24 (48:56)
Mindful Mastery- Integrating Mindfulness into Every Aspect of Health | Accountability & Support | 05-02-24 (43:50)
Overcoming Injuries and Set Back | Accountability & Support | 05-23-24 (40:08)
Meal Prep Accountability With Your Coach | Accountability & Support | 06-13-24 (36:19)
Goal Setting and the Importance of Tracking Metrics | Accountability & Support | 07-25-24 (41:59)
Willpower Alone is Not Enough: Set Yourself Up for Success & Keep Willpower as a Reserve | Accountability & Support | 08-22-24 (42:43)
Buddy system: why accountability partners work! | Accountability & Support | 09-10-24 (30:35)
Creating a structure for "Self-Accountability" | Accountability & Support | 10-03-24 (44:13)
From Goals to Habits: How Systems Drive Sustainable Success | Accountability & Support | 11-19-24 (46:27)
Breaking Through Procrastination | Accountability & Support | 12-05-24 (36:03)
Health Data Intelligence
Testing, Understanding, and Improving Cardiovascular Blood Markers | Health Data Intelligence | 1-23-25 (39:04)
HRV and RHV (WHOOP): How can we use data trends to make improvements to our recovery? | Health Data Intelligence | 2-18-25 (48:19)
Toxin-Free Living
The Truth About Toxins in Hair Care | Toxin-Free Living | 1-21-25 (37:04)
Beyond Convenience: Embracing a Life Free of Toxins | Toxin-Free Living | 2-11-25 (39:32)
VSA Quarterly Community Calls
2024 Q3 Community Call (73:45)
March 25th 2025 | Sleep | How to Get the Most Out of Sleep (Even If You’re Short on Hours) | Sarah Harper
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