Welcome back to Your Fitness Safe Space 💜
This first episode of the year is a heart-to-heart about what really creates change, and it’s not perfection.

In this powerful, grounding episode, I share the intention behind coming back with more consistency, more presence, and more connection. Together, we break down why so many people fall off their health and fitness goals by February, and how to build habits that actually survive real life.

You’ll learn:

• Why motivation isn’t the problem, systems are
• How to define a “why” that actually keeps you going
• What consistency really looks like (hint: it’s not 7 perfect days)
• How to create routines that fit your busy life
• Simple ways to remove overwhelm and decision fatigue
• What to track so you don’t quit when progress feels slow
• How to plan for the dips instead of being defeated by them

This episode is for anyone who has ever started strong, fallen off, and felt like they failed, when in reality, they just weren’t taught how to build something sustainable.

No punishment.
No shame.
No all-or-nothing thinking.

Just real tools for real people who want to feel better in their bodies and stay the course all year long.

Take a deep breath, you’re safe here.
Let’s begin. 🎧

Connect with Your Fitness Safe Space:
Instagram: https://www.instagram.com/yourfitnesssafespace

TikTok: https://www.tiktok.com/@yourfitnesssafespace

Get the Busy Body Reset Guide:
Shopify: https://yourfitnesssafespace.myshopify.com

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Support the show

Fitnessbyvanez@gmail.com

As 2025 comes to a close, I wanted to take a moment to pause, reflect, and say thank you.

This episode is a heartfelt message to every listener who supported the launch of Your Fitness Safe Space this year, whether you listened to one episode, shared the podcast, sent a message, or quietly supported from afar.

In this conversation, I reflect on the journey of launching this podcast, the lessons learned about consistency, balance, and grace, and why creating a judgment-free space around fitness truly matters. I also share what’s coming next in the new year.

I’m also introducing you to something very close to my heart:
The Busy Body Reset Guide, created for busy people who want structure, balance, and sustainable habits without pressure or extremes.

• No guilt.
• No all-or-nothing thinking.
• Just support, guidance, and a safe space.

Thank you for being part of this journey. I’m so grateful for you, and I can’t wait for what we’ll build together in the year ahead.

You can find more about the Busy Body Reset Guide, here:
https://yourfitnesssafespace.myshopify.com/

You can follow Your Fitness Safe Space on Instagram right here:
https://www.instagram.com/yourfitnesssafespace

Happy New Year!!!

Here’s to a new year filled with intention, balance, and movement that feels good ❤️

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Support the show

Fitnessbyvanez@gmail.com

In this episode of Your Fitness Safe Space Podcast, we’re unpacking one of the most common fitness debates: is it better to focus on building muscle or losing weight? The truth is, both goals offer unique benefits — but the right path depends on your personal journey, lifestyle, and long-term vision for your health. Together, we’ll explore the science behind muscle gain and fat loss, how each impacts metabolism, energy, and body composition, and what it really takes to achieve sustainable progress. I’ll also share real-life experiences, including stories from listeners who have faced this very question, and the lessons they’ve learned along the way. Whether your goal is to feel stronger, leaner, or simply healthier, this episode will give you the clarity and confidence to decide what’s best for you.

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Support the show

Fitnessbyvanez@gmail.com

Whether you’re hopping on a plane for a vacation, hitting the road for a work trip, or visiting family, travel has a sneaky way of disrupting our healthy routines. Between long flights, new time zones, tempting foods, and jam-packed schedules, staying active while on the move can feel impossible. But here’s the truth, it doesn’t have to be.

In this episode of Your Fitness Safe Space Podcast, we’ll dive into practical, realistic strategies to keep your body moving and your energy up no matter where life takes you. I’ll share tips for sneaking in workouts without a gym, staying consistent even when your itinerary is full, and turning everyday travel activities; like sightseeing or exploring, into fun opportunities to stay active.

We’ll also bust the myth that traveling means “taking a break” from fitness. Instead, you’ll learn how to shift your mindset so exercise becomes something you want to do on your trip, not just something you “should” do. From lightweight equipment you can pack, to bodyweight workouts you can do in a hotel room, to using your environment as your gym, you’ll walk away with a travel fitness toolkit you can rely on again and again.

Of course, staying active isn’t just about burning calories; it’s about boosting your mood, improving your sleep, and making sure you have the stamina to enjoy every moment of your travels. I’ll also share a personal travel story and how I managed to stick to my routine.

By the end of this episode, you’ll have zero excuses and endless ways to keep moving—so your fitness journey never takes a vacation, even when you do.

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Support the show

Fitnessbyvanez@gmail.com

Let’s be real—how often do you skip stretching after a workout? You’re not alone. In Episode 8 of Your Fitness Safe Space Podcast, we’re getting into the real reason stretching isn’t just a “nice-to-have” but a non-negotiable part of your fitness journey.

In this episode, I’m sharing a personal moment that flipped the script on how I viewed flexibility and mobility.

We’ll break down the science behind stretching and explore how it boosts performance, prevents injuries, improves posture, and supports faster recovery. But that’s not all—stretching isn’t just about muscles. It helps regulate your nervous system, lower stress, and create space for your body to heal and reset.

You’ll learn:

• The difference between static, dynamic, and PNF stretching
• Why post-workout stretching is critical (especially as we age)
• How to build a simple, effective stretching routine that fits into your lifestyle
• Why stretching is recovery—and not just a bonus

Whether you’re a lifter, a runner, or just starting out—this episode will challenge the way you think about taking care of your body between workouts.

So grab your mat, roll out those tight muscles, and tune in. This episode is your reminder that rest isn’t weakness—and stretching might be the missing piece in your performance puzzle.

Subscribe, share, and let’s stretch with intention—because your body deserves more than hustle.

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Support the show

Fitnessbyvanez@gmail.com

In this episode of Your Fitness Safe Space Podcast, we’re diving into a topic that often gets overlooked in the fitness world: rest and recovery. We all know that pushing yourself in workouts is essential for progress, but did you know that taking rest days is just as crucial for your fitness journey? In today’s episode, host Van breaks down why rest is not only important for physical recovery but also for your mental well-being.

Learn how sleep, intentional rest days, and listening to your body can prevent burnout, reduce the risk of injury, and help you come back stronger than ever. Van shares practical tips for incorporating recovery into your routine, like planning rest days in advance, prioritizing sleep, and varying your workouts to keep things fresh and prevent overtraining. Plus, discover why fueling your body with proper nutrition and hydration is key to supporting your recovery process.

This episode will help you shift your mindset about rest days – they’re not a sign of laziness but an essential part of your fitness plan. If you’ve been feeling drained or stuck in a workout routine that’s leading to burnout, this episode is exactly what you need to find balance and take care of both your body and mind.

Tune in for actionable tips, and a dose of motivation to help you stay consistent, avoid overtraining, and thrive in your fitness journey. Don’t forget to subscribe, share, and follow us on Instagram @yourfitnesssafespace to keep the conversation going. Remember, recovery is just as important as the grind – and you've got this!

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Support the show

Fitnessbyvanez@gmail.com

Welcome back to Your Fitness Safe Space! In this episode, your host Van helps you create a simple at-home workout routine — no gym or fancy equipment needed! Whether you're starting fresh or getting back on track, this episode is all about building consistency over intensity.

Van starts with a quick recap of previous episodes on goal setting, nutrition, and staying motivated — perfect for laying the foundation of your fitness journey. Then, you'll dive into an easy-to-follow routine with four key components: warm-up, full-body workout, cool-down, and stretching.

The focus is to start small and stay consistent — whether it's 10-15 minutes a day or a few short sessions per week. Van shares tips on tracking progress, celebrating small wins, and forgiving yourself when life gets busy.

Ready to move? Follow @YourFitnessSafeSpace on Instagram or email Fitnessbyvanez@gmail.com to share your journey.

Let’s keep going — because you've got this!

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Support the show

Fitnessbyvanez@gmail.com

In this episode of Your Fitness Safe Space, we tackle the common challenges that many face when trying to stay motivated, especially when life throws roadblocks your way. Hosted by Van. this episode explores practical strategies to keep your fitness journey on track, even when motivation seems hard to find.

We begin by diving into the importance of discovering your "why"—the deeper, personal reason behind your commitment to fitness. Whether it’s for better health, more energy, or to set a good example for others, knowing why you're working toward a goal gives you the strength to push through tough times. Next, we emphasize the power of celebrating small wins. From hitting your step goal to resisting a tempting snack, acknowledging even the smallest accomplishments can create lasting motivation and momentum.

The episode also highlights the importance of community. Whether through a workout buddy, fitness group, or online support network, being surrounded by like-minded individuals can make a significant difference in staying motivated. Together, these strategies help you overcome roadblocks like self-doubt and burnout.

By focusing on your “why,” celebrating progress, and seeking support, this episode provides you with the tools you need to push past challenges and stay motivated on your fitness journey. Tune in for practical tips, inspiration, and a reminder that motivation isn’t just about big achievements—it’s about building resilience and staying consistent through the ups and downs.

Send us a text

Support the show

Fitnessbyvanez@gmail.com