Looking to burn fat or build lean muscle this summer? These 5 summer smoothies are not only delicious and refreshing—they’re also designed to keep you full, support recovery, and help you hit your health goals with ease. Each smoothie is: ✅ Over 30g of protein ✅ Packed with fiber (4g+) ✅ Under 5 minutes to make ✅ Ideal for fat loss, muscle building, or a satisfying on-the-go breakfast
You know that feeling when you’re traveling and everything’s just... off? Your sleep sucks, your meals are chaos, your neck is killing you from working hunched over a hotel desk… Same. In this video, I’m sharing the travel essentials I pack to keep my energy up, my workouts consistent, and my brain sharp. No fluff, no gimmicks—just functional gear that works for busy people.
Today, I’m trying Korean HIGH PROTEIN snacks for the very first time! From protein bars, shakes, cookies, and crackers, I’ll be tasting and reviewing each one for flavor, macros (I tried 😂), and how I like them (or not) overall.
Are Korean protein snacks worth adding to your snack stack? Let’s find out!
We’ve all been there—crushing it at 10am, then suddenly crawling through the 3pm fog. In this video, I break down the reasons behind the energy dip so many of us feel after lunch—and why the common fixes (hello, coffee and candy) are actually making it worse. 🧠⚡ More importantly, I share what actually works to combat it.
Can red light therapy really reduce pain, speed up recovery, and improve your skin? In this video, I review the Fringe Red Light Therapy Wrap, share my personal results, and overall recommendation about red light therapy. Whether you're an athlete, dealing with chronic pain, or just curious about red light therapy benefits, this video covers everything you need to know before investing in a device.
If you’ve had ACL surgery (or are preparing for one), this video is a must-watch. I’m breaking down the 5 biggest ACL mistakes people make after surgery—mistakes that can delay healing, limit performance, or even lead to re-injury. I’m joined by Dr. Tyler Humphrey, founder of Bulletproof Physical Therapy and ACL recovery expert for extra help!
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🚀 Looking for a game-changing home treadmill? In this video, I review the THERUN Treadmill, covering its key specs, pros & cons, and who it may be ideal for. Whether you're looking for a quiet, space-saving treadmill with shock absorption or a versatile incline range for hill training, this might be the perfect fit for your home gym!
🚨 If you want to avoid knee pain and keep your joints strong for life, WATCH THIS! 🚨 That weird popping sound in your knees? It’s not just a random noise—it could be a warning sign! In this video, I’m breaking down 5 common, everyday habits that are silently damaging your knee joints and what you can do to fix them—before it’s too late.
Are Barefoot Shoes Worth It? I’ll break down the pros, the cons, and whether the Xero Scrambler Trail Low WP Shoe Review could be your new go-to for both trail adventures and everyday wear.
If you’re interested in Xero shoes, check them out here.
The struggle is real when you want to eat healthy but you’re stuck with low quality airport food… But I’m here to tell you that you don’t have to compromise your health goals when traveling. In this video, I share my favorite high protein, TSA approved snacks to stay on track with your goals.
Recovering from ACL surgery is no small feat, but did you know compensatory movement patterns could silently sabotage your progress? After my ACL surgery in 2020, I learned the hard way how these patterns can lead to issues like back, hip, and Achilles pain.
In this video, I’m breaking down 5 common compensation patterns many people develop after ACL surgery.
Did you know that zoos are legally required to provide strength training for primates, while we humans spend 11 hours per day sitting? 😱
In this video, I discuss how our modern lifestyle has made us weaker than our closest animal relatives and more importantly, what we can do about it.
Confused about which creatine supplement to buy?
This guide breaks down everything you need to know about choosing the best creatine supplement in 2024. Whether you're looking for creatine monohydrate, HCL, or other forms, we'll cover what actually matters when selecting a creatine supplement, how to avoid common marketing scams, and how to get the best value for your money.
Tired of a healthcare system that's complicated and frustrating? In this video, I discuss the Direct Primary Care (DPC) movement with Dr. Su Misra and how DPC is transforming healthcare by putting YOU in control, with affordable, personalized care that focuses on your well-being.
Finally got myself to try the #75HardChallenge. And after trying it out… here are my honest thoughts about it as a health and behavioral change coach.
Book a call so I can help you with your health journey: https://geni.us/bvc-book-a-call
🌟 TRANSFORM YOUR HEALTH with a 1:1 Consultation Call! Book here: https://geni.us/bvc-book-a-call
Ready to break free from limiting health beliefs? These 3 powerful mindset shifts changed my life and they can transform yours too! As a Certified Health & Lifestyle Coach, I'm sharing the exact mental frameworks that help my clients achieve lasting results.
Try Hey Sunday Laundry Sheets and use code VICTORIA20 for 20% off or simply click this link http://heysunday.com/victoria to automatically get the discount at checkout.
You know that feeling when you pull your favorite shirt out of the laundry, give it a sniff, and... that funky smell is still there… We've all been there, right? Trust me, Hey Sunday’s eco-friendly and non-toxic laundry sheets gets RID of the stinky smells. Learn more in this video!
Looking back on my 20s, here are the 10 health habits I wish I had adopted. If you’re tired of generic health advice, these unique health habits are based on my personal experience and could be the key to transforming your life.
Let me know what resonates with you the most!
Get an EXTRA $30 OFF the Ego Fit Walker M2 treadmill using the code VD30OFF: https://egofitwalker.com/?sca_ref=6618619.4SxQ8h33YK
Can you actually walk 10,000 steps everyday while working from home (and still staying productive?) I tried the Ego Fit Walker M2 treadmill to find out.
Is the new Hyper Pro from Freak Athlete truly the holy grail of workout equipment? Today, we’re gonna take a deep dive into its features, benefits, and performance to see if it lives up to the claims.
What’s your favorite Olympic sport to watch? Any particular Olympian that inspires you the most? Comment below!
The best of the best athletes from all over the world came together to play, support, and enjoy the Games. But did you know that some of the Paris 2024 Olympic athletes have just recovered from their ACL injuries?
Watch their amazing ACL comeback stories here.
I’ve never seen a home gym equipment quite like this!
Today, I am reviewing the latest addition to my home (apartment) gym—the JoySong Home Gym Cube Rower! It is a compact, beautifully designed, and multi-functional piece of equipment that allows you to perform a wide range of exercises in the comfort of your home.
So… Is it worth it?
RO water filter systems are known to be the gold-standard of water filtration, but they can often be inaccessible for renters due to installation hassle or price. That's why in this video, I wanted to share with you my experience with the Bluevua RO100ROPOT-Lite.
An ACL injury is not just a physical battle, but an emotional rollercoaster as well. In this candid video, I open up about the mental and psychological challenges I faced throughout my ACL recovery journey.
From the initial shock and devastation after the tear, to the anxiety of waiting for an MRI confirmation, the identity crisis after surgery, the draining boredom and fear of setbacks during rehab, and the lingering doubts even years later - I take you through the emotional ups and downs every step of the way.
Drawing from my personal experience, I share coping strategies that helped me get through the toughest mental phases, validating the struggle that often goes undiscussed with this type of injury.
Whether you've torn your ACL or are supporting someone who has, this video provides an honest look at the emotional toll and offers guidance on prioritizing your mental health throughout the grueling recovery process.
When I say “weekend warrior”? What comes to mind?
You’re probably thinking of that crazy person in the office who you’ve never really seen going to the gym, yet is telling you all about that spartan race they are about to jump into with only 2 weeks notice.
Or your buddy who is salivating at the chance to re-live his HS football glory days at this weekend's upcoming flag football match with the guys despite not having worked out more than 2 times in the past 3 months.
And you’d be right. Those certainly fall in that category of weekend warrior.
And I used to be one of them.
Yes, even though I worked out 5-6 days/week, I still wrecked my body on the weekends by overloading it with new activities, too many hours of sports, and too little recovery.
Because a weekend warrior is truly just someone who may dive into new activities, un-prepared, and tries to “go too hard”.
And 4-5 years ago, that was me. And it got me an ACL rupture, patella fracture, 2 calf tears and a lower back strain all within a year.
But hey, even despite having all those injuries - being someone who likes to constantly be faced with new challenges in a physical capacity and push my body to the limits is just who I am. And maybe you can relate to that.
That’s why I wanted to share 3 top things that I’ve adopted into my life to help me, your crazy weekend warrior friend, to stay injury-free.
And hey, I'm not gonna jinx it, but it has been 4+ years now 🙂
It's officially been 4 years since my ACL surgery - so you know what that means...time for another ACL update!
This past year came with some big wins, but also some unexpected struggles - so I wanted to make sure to address some of those as honestly and authentically as possible - giving you guys the real deal on what this past year has been like.
Stay tuned for the last half of the video where I have a Q&A session, answering all of YOUR submitted questions about being 4 years post-op after ACL surgery.
Bloating is uncomfortable. Period.
Nobody likes to feel bloated and gassy.
But unfortunately, bloating seems to happen more frequently when we start to eat healthier and try to lose weight.
So what gives?!
Well, if this bloating issue is happening to you, then you might be sensitive to FODMAPs (aka fermentable oligosaccharides, disaccharides, monosaccharides and polyols). FODMAPs are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.
So in this video, I dive into what are some high FODMAP foods, how you can find what you're most sensitive to, and how to still get your daily fiber in without the bloating.
What do you do when you get hit by a life-altering injury despite being fit all your life?
In this video, I share the effective habits that helped me recover from my ACL surgery.
From workout programs to recovery tools and routines, dietary strategies and mental health practices, discover ways that have helped me feel the healthiest version of myself.
What habits keep you healthy? 🤔
Ready to bulletproof your joints? Learn more about the ATG/Knees Over Toes Program here
Get an extra $50 off the Nordic Hyper from Freak Athlete with code VICTORIA at checkout
You guys have heard me talk about the Knees Over Toes /ATG program on this channel for a while now, and it's obviously good for the knees, right? But I haven't talked much about how this program has also helped my shoulders.
As a volleyball player, I am constantly using my shoulders for hitting and blocking, digging, all sorts of motions. And obviously volleyball is not the only sport that uses the shoulders. There are many, many sports that require a lot of range of motion and strength in the shoulder. And just like the knees are very common injury, the shoulders are as well.
So today in this video, I want to go over my top five favorite exercises from the knees over toes program that has made the biggest impact on my shoulders and my ability to continue to perform my sport well and stay injury free.
ATG Shoulder Standards:
External rotations - 10% of BW for 12 reps
Cross Bench Pullover - 25% of BW for 12 reps
Trap 3 Raise - 10% of BW in each hand for 8 reps
Powell Raise - 10% of BW for 10 reps
Does anyone else feel like they are stuck in an echo chamber of health optimization podcasts lately with guests who reference studies that sometimes seem questionable? Because I certainly do. And frankly, it’s starting to get under my skin. Especially when each “expert” starts to contradict the other.
This obsession over tracking every metric, controlling every input and output, and hacking our biology to be "perfect" has gone too far.
So, today I want to have an honest discussion about the growing fixation in the health & wellness world on optimizing and maximizing human performance.
With easy accessibility to podcast platforms, book publishers, and supplement manufacturing - more biohacking & optimization experts have been elevated into the public eye - touting the benefits of tracking every metric, looking at every biomarker, and trying to isolate and control every body system. And I’m starting to see a huge issue with this. And a dangerous one at that.
While some self-tracking can be beneficial, the current hyperfocus on human optimization is often counterproductive and disconnected from real well-being. In this video, I'll break down the problems with this movement and hopefully offer a healthier, more sustainable perspective.
From medical school to losing my Dad, to joining a wellness cult - I've had quite the journey to bring me here. So in today's video, I get into those stories and how they shaped me and my mission to make health a less polarizing and confusing topic to the public.
In this video, our friend Dr. Kero Abdelmessih comes back on the channel to answer your most asked questions! ACL recovery can be a confusing journey, so we hope that by taking some time to answer your questions, we can make the process a little less daunting.
If you're recovering from an ACL injury, you'll definitely want to tune in to this video. I'm super excited to introduce Dr. Kero Abdelmessih, a sports physical therapist and strength coach, who will be sharing some valuable tips on how to choose the best physical therapist for your ACL rehab journey.
Today I want to chat about something I've noticed lately - how drinking less alcohol has helped my joints feel so much better. For real, cutting back on the booze has done my knees and shoulders a solid.
I definitely enjoy grabbing drinks with friends or a glass of wine after work. But overdoing it, even just a few drinks throughout the week, and I'd notice my joints were achy or just more sore after training.
Turns out, there's a real link between alcohol and joint pain. Drinking can cause inflammation and dehydrate your joints, which means less lubrication and cushioning. Ouch! It also lowers nutrient absorption of minerals like magnesium and calcium that keep your bones & tissues strong. No bueno.
Watch the video to learn more!
Recovering from ACL reconstruction surgery often brings along some knee pain. However, through consistent use of science-backed techniques beyond traditional rest and icing, you can rehab with less discomfort! In this video, I share three unexpected habits that significantly helped my knee pain and inflammation during ACL surgery recovery and go beyond basic recovery methods to properly heal faster.
👉 Need more support with your health goals during the holidays? Check out my services here: https://www.bevictoriouscoaching.com/services
The holidays are coming up, and we all know what that means - lots of delicious food! But you don't have to dread stepping on the scale in January. I'm going to share my best tips for enjoying all your favorite seasonal treats without packing on the pounds.
I used to really struggle with maintaining my weight this time of year. I'd inevitably gain a few extra pounds by New Year's. And listen, there's nothing wrong with that, but if you're trying to stay on track with your health goals, those holiday weight fluctuations can feel so frustrating!
In this video, I'll share the 5 strategies that have really helped me minimize weight gain during this time of year - but in a way that I can indulge in some eggnog or Grandma's famous pumpkin pie but still button my jeans in January!
So if you dread stepping on the scale after the holidays, don't miss my 5 easy tips for enjoying the season without the guilt!
Key points in this video:
👉 My #1 strategy to avoid overeating at holiday gatherings
👉 Should you increase exercise to "make up for" extra treats? I'll tell you if it works!
👉 How changing your mindset about seasonal food abundance helps curb overindulging
👉 The crucial habit that regulates your hunger hormones (hint: it's not food related!)
👉 Why you should be mindful of liquid calories (mulled wine, anyone?) if you want to minimize weight gain
If you've followed along with my channel, then you already know I'm a huge fan of the Freak Athlete equipment. So when I heard about the Nordic Hyper GHD, I knew I had to give it a try and share my thoughts!
So is it true? Can it really suffice as 6 different machines? Check out my full review to learn more.
It's no secret that health insurance in the US absolutely sucks. And with each year, insurance costs increase and become a growing source of stress for people.
BUT when I started to learn about some new solutions coming to the market to make healthcare more accessible and affordable, especially for us self-employed folks - I had to share it with you guys.
Getting quality medical care is a crucial part of living a healthy life. There are certain things we just can't tackle through nutrition and fitness, and require the help of a medical professional. But because of how ridiculously expensive and complicated our health insurance system is in the US, many people are left uninsured or underinsured and can't get the care they need at an affordable rate.
So in this video, I'm going to talk about something called a health care plan, and how they can get you better health care coverage for less money than traditional health insurance.
