The emPOWERed Half Hour

Unstoppable Worth: Fitness, Mindset, and Life Lessons with Fitness Pro and Podcaster Melissa Vogel

• Becca Powers • Season 1 • Episode 90

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In this empowering episode of The EmPOWERed Half Hour, Becca Powers sits down with Melissa Vogel, fitness coach and mindset mentor, for an honest and uplifting conversation about overcoming self-doubt, building consistent habits, and learning to value yourself.


Key Moments You Won't Want to Miss:

  • Melissa’s raw story of sobbing on the floor post-pregnancy and finding the turning point that led to her coaching career.
  • The discussion on moving from punishment to self-love in fitness.
  • How simple, consistent habits like protein intake, walking, and working out four times a week can change everything.


About Melissa

Melissa Vogel is a dynamic fitness coach, podcast host, and motivational leader dedicated to helping people transform their lives through health, fitness, and mindset. As the creator of the Bomb Life brand, Melissa empowers women and men to unlock their full potential with effective workout programs, nutritional guidance, and a no-nonsense approach to self-improvement. 

 
Connect with Melissa Vogel:

Check out Melissa’s programs and coaching at itsmelissavogelfitness.com and start your journey to health, strength, and confidence today!

Follow Becca Powers:


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Note: We use AI transcription so there may be some inaccuracies

Welcome to another episode of The Empowered Half Hour, and I am bringing you MyFitness Health and Lifestyle coach Mel Vogel. Mel, thank you for joining the show. Oh my God, thank you so much for having me on. And I say mine because we met in podcasting land and I fell in love with her and was like, can you kick my ass?

I wanna hire you, and I need to stop sitting 10 to 12 hours a day and. We'll get into all of that, but she said, sure, I'd love to kick your ass. And she has love it and it's been great. Oh, it's been so fun to watch you on this journey. You have no idea. Yeah, and the funny part about it too, so. Well, I wanna also let you guys know that she's the podcast host of the Bomb Life Podcast.

It is a good, good podcast. So yeah, please do tune into her listeners. I love her and I want to share my love for Mel with you. Aw, so funny story is we actually recorded a long time ago. It was a long time ago now, wasn't it? Because I hadn't even started working with you yet. Yeah, I think it was like February or something, and here we are recording in August.

You're right. It was, yeah. Mm-hmm. Out of all the pod hundred, I think I'm at like a hundred episodes that I've recorded over the last three years, and it's the only one that never uploaded. Yeah. Which I think we're both like, no, we need to trust the process. This is how it was meant to be into it, and was like, okay.

And so now I'm so excited to interview you because. I have witnessed the transformation. Oh my God, I still can't get over your photos from yesterday or two days ago. Whenever I did like this side to side, I was like, oh, oh, oh. It's really incredible. So audience, y'all, I've only been working with Mel for five months and you can validate everything that I'm saying, but.

I literally hired her and I said, I just care about health and fatality. Like I can tell you're into all that stuff. I can tell you're gonna hold me accountable and I just need to start moving. I am sitting 10 to 12 hours a day. I have this crazy life where I'm working two full-time jobs. I'm a mom of four, and I just li like listed all the things and you started shaking your head like you're doing now, and you're like, yeah, you need some help.

And so anyway, the kind of comical piece about it too, she's like. Wait, we signed all the paperwork. I'm like, okay, you're my coach. And she's like, how much weight do you wanna lose? I'm like, what? I don't even care about losing weight. Like seriously, I just wanna get moving again. Well, fast forward, I think I'm down 13 pounds.

14 pounds. I don't know. It's significant. And that's why she was mentioning the pictures, like it's significant enough that I've had to buy new clothes and that, you know, my side by sides are telling. Yes. It's so funny 'cause so many people either go into it and they're like, I wanna lose this amount of weight.

And then other people go into it and they're like, no, no, no, I just need to like change and clean up things. And I'm like, either way you're gonna get results and progress mentally, physically, like emotionally, all the things. In ways you didn't even expect, or were like, no, that's like not even a big deal.

So it's always funny to see like what people have in their head of like, this is what I wanna go into. This is what I want. And I'm like, oh, that's cool. Yeah, you wanna lose 30 pounds. Awesome. But have you ever thought about like the whole identity shift that you're gonna have too with that? And they're like, uh, no.

And other people are like, just help me move and like be healthier, you know? And I'm like, do you have an idea how much weight you're gonna lose? And body fat percentage? And like, no. Yeah, that's what I was, I was like, what, what kind of magic words are you saying to me? That was really cool. So I know I went in straight into like working together and stuff like that, but why don't you tell the audience a little bit about your background and what you do, just so they're oriented and then we'll get chatting some more.

Yeah. Yeah. My background, believe it or not, is in social work and everyone thinks, oh, it must be exercise science, or you know, mechanics, or, I'm like, no, not at all. Which I actually love, and I know that that's the path that I was meant to be on. And I started, while I was in college and stuff and starting this, I had been teaching like fitness classes and doing this since I was 15.

Wow. And they used to literally tell me, don't tell anyone your age. They're like, yeah, I started working at a gym. And then they were like. You should really try classes and stuff. And I did it and they're like, you have a really good eight count. And they taught me a little bit more and they're like, your classes are packed.

Would you like to become certified and teacher? And I'm like, I'm not 18. I'm like, okay. And everyone just loved me and this is really cool. And I loved how it made people feel when they left because the people that come to the classes, they were like the people that were like corporate. Burned out.

They're like, this is my only time to move my body. Mm-hmm. I like helping these people. This is cool. Their day went from, oh my God, I haven't moved to, I feel like I can rule the world. And that's what like launched it and I'm so glad that I have the background of social work and working with people and groups and how to change the mind and patterns and habits and behavior.

With my workout background. It's like the perfect combination and most trainers are like, oh, they did their fit. You know, they have their FIT Pro card and they, their certified nutrition and you know, they have all these credentials with health and fitness. I'm like, yeah, but you're missing the mindset piece.

You're missing the piece where you have to like really reprogram that. I mean, with me too, like I'm such a, A type personality. Mm-hmm. We've had to do a lot of mindset work For me, even being a coach, I'm like, I know I'm in a shame cycle, but I can't help it. But coaches need coaches. Like coaches need coaches.

You know, doctors need doctors. Trainers need trainers. That's completely true, and we need someone else to see when we're stuck in this, we're like, I know this isn't serving me. I know this isn't the best like thing that I should be doing right now. I'm fully aware of it, but I don't know how to get out.

And we do it especially with like high achieving people like yourself. We are so good at what we do and we like just keep going and we push through and then there's this whole part of us on the wayside that's like, oh God, I hope no one sees me from the chest down on Zoom. I hope no one what? What coverup can I tie around my waist?

What outfit can I wear to, you know, not show what's going on? Tuck and. All that familiar and you're, you're so fabulous in every area of your life, you're such a badass. And I'm like, everything needs to match. You need to be a badass in that area. And you deserve the badass rock and body too. I'm digging it.

It's like coming in and then I'm naturally curvy too, so it's like all, and you don't wanna lose that. You don't wanna lose your natural curve. People pay a lot of money for the what you got going on. Yeah. It's just like, bring it in and bring it in. How do we enhance that? Yeah, exactly. So tell me, it sounds like the passion for what you do was kind of like born through seeing those results mm-hmm.

Early on, but how did, how did you get to the point of being the male you are today? That came through motherhood and my career and honestly failing and hitting rock bottom. Damn. I think everybody's story who's like now like dedicated to their work. Like for real? I really actually hit the floor, so, yeah.

Yeah. I couldn't get any lower than my basement floor, like literally on cement is where my story started, but that's what makes people different. The people that are successful and they make it. Because everyone fails. Everyone has rock bottom moments and then there's some people that let those rock bottom moments keep them there and they stay stuck.

And then the people that thrive are the ones that are like, no, I'm gonna learn from this. I had after motherhood and having three kids and really like kind of losing myself in that and I knew all the things. That's what was so frustrating. It's like, I know what to eat, I know how to work out. And after every single child, your body changes so much too.

You know? And your career changes and your marriage and everything just changes so much. You're like trying to just shove like this circle peg, you know, into a square hole and you're like, why won't this work for me? This works for me when I was 20. Why won't it work now? We changed big time physically, mentally, emotionally, our hormones.

Yeah, we really understand that too, is like. Early on, I had mentioned that I played soccer competitively and I'm like, I used to be an athlete. And you're like, don't do that to yourself. She's still in there. Yes. But you're aged. You've had kids, you're in perimenopause, like, you know, there's all this shit going on.

Yeah. So. And we have to like take all of that into consideration when we're doing this and we don't, and we're just like, Nope, I just need to work out more. I need to eat and you need to like tell me what to do. And there's so much. This what, when I, when I played competitive, this is what I was doing when I was 20 years old.

Well, guess what? I'm 46. Mm-hmm. Completely different life. And it was like literally at that moment, after my last baby, I don't know, she was probably like one, and I'm like, okay, this is it. I'm gonna do it now. Like this is okay, so I'm gonna do P90X an insanity and I'm gonna do those and just kill myself.

You know, just doing it. And I was on my basement floor in like a plank and I was doing, um, mountain climbers where you like run your knees into your chest. Yes, I'm familiar. Mm-hmm. My stomach at that point in my life was so big just 'cause I had fat. I had the FUPA it was hitting the top of my thighs.

And at that moment I was like, what, what is that? And then I was like, oh my God, that is my stomach. And I just lost it. I was crying. I just sat there and was like, who am I? This is just my life now. I don't know who I am. This is what I'm gonna be. And I was just sobbing. And then I gave myself my pity party.

And then I was like, what are you gonna do with this? Because you are not alone. You know how many other women have had this same exact experience? And they're like, I don't know what to do. And they're not a trainer, they're not a coach. And it still happened to you. And that was the breaking moment where I'm like.

I am going to figure this out because this is not a death sentence to me and my body and my mind. Like I'm gonna figure this out. And then that's how I created like my one-on-one coaching and my program. But I literally trained myself for like seven years before I even like launched anything. And I learned what mindset pieces have to work, what type of accountability does someone really need to change the path that they're on, that I love working with you.

It's just like. Even though like we probably voxer maybe a total of like five to 10 minutes a day, but it's just enough to like keep my head in the game and when I am like having a meltdown, like you're there before me and that's okay. And that's okay. But we think like, no, I'm mom or I am the CEO of this, or I run this, like I should have my shit together.

And it's like. No, we don't. None of us do. But some of us need that handholding and, and just that repetitive daily thing. And I always have to tell my clients too, like it's gonna seem at someti like at some point throughout this, like it's really stupid that I'm like, Hey, good morning. What's your game plan today?

It's just every single freaking day. And I'm like, I know it's gonna seem dumb. And some of my clients are like, I don't have a game plan yet. And I'm like, you will. One day you will, because you're gonna know I'm asking. And while we're going through that process, the brain is making new connections of like, oh, I wake up, this is what I do.

Oh, I wake up, this is what I do. And over time, that's what happens and that's what changes. And that's hard to do on your own. It is so hard. To do on your own. I mean, I know I wouldn't be where I am without you, and I'm not just saying that. It's like we team. Yeah. And I'm so grateful for it because guess what, the physical side, I'm losing weight.

But what I came to you for was the vitality and the energy, and I had pain in my body from sitting for. 10, 12 hours a day 'cause I work so damn much. Mm-hmm. And my joint pain's gone. My energy is up. My mood for the most part is stabilized. Maybe not the past two weeks, but that's life. That is life. And I always remind you too, of like.

Yeah, this sucks right now. Like whatever, what you're going through and like let's work through it and breathe. Sometimes we just need the days to breathe. But like think about where would you be, honestly? Like what would be the old you right now? Where would you be right now if you hadn't made a choice to like get help and move forward?

If hadn't made a choice, I probably would be, honestly, I would probably crossed over the 200 mark And wait, because of the str, I mean, you've been with me for five months and unfortunately. Whatever you go through, what you go through. So it's like whatever the universe hands I take, but it has been a relatively stressful five months.

Since we've been working together, it's not like I've been easy breezy, like right. You know, going through life without any bumps. I definitely have had my fair share. So old Becca would have, well, not been working out, I would've been doing my yoga two or three times a week, but that's just really like for my own sanity.

I would've been eating Skittles and sweet tarts. Like mofo, those salt and vinegar chips would be on like restock on my shelf. And I think in the whole time. So when I first met Mel, she was like, what are you eating? And I'm like, well, not good. She is like, let me just hear like the last three days. And I'm like, well, last night I had a burger and fries.

For lunch, I ate a pack of Sweet Tarts and like, I don't even, it's so true. Oh my God. You're like, oh my God. With everything I've gone through, I think I would've just had the same habits. But potentially like with the cortisol levels going up on some of these weeks, you know. May even double down on that versus double down on my plan, which, mm-hmm.

Mm-hmm. And we're keeping it simple too. That's one of the things I want you to talk to the listeners about is that lifestyle changes don't have to be hard, they just need to be consistent. Yep. Right? Like you got to stuff like saying to me high protein, like I know that. I know that I need to eat 90 to a hundred grams of protein a day.

I know that I gotta do at least four workouts a week, right? I know that in addition to that, I need to walk three to four days a week because I sit so damn much. And if I do those things, I will feel good. Yes. And so, and those feel really manageable. Right? It's like you're not giving me, and yes, there's room to sometimes when I have more energy and bandwidth, we go into macros more and things like that.

But you try to keep it simple with me. I guess not to go on so much about what's happening with me, but I'd love for you to share with the audience how things can be like simple like that. And it doesn't have to be so stressful. I know. No. And people get so overwhelmed, and again, that's why I coach, and the way I do it, it's like such baby steps one thing at a time.

Little and everything that you listed, like the walking high protein working out so many times a week, it's like, oh, and electrolytes. Ooh, ooh, ooh. That one. That one. Electrolytes is a big one. But like those things are so simple and I'm sure everyone listening or hearing this, look at that. Look at that.

She's got 'em. It's so simple. And like we could ask like chat GPD and be like, Hey, what do I need to do to change? And those are the things that it's gonna tell you. You can look up anything, you know, on the internet now, and it's gonna tell you like, those are the basic things to change. Like we know this.

But when you start that, it does seem very overwhelming. You know, because especially when you're busy, you're like, I don't have time to walk today. But you gotta find time and make it. But that consistency and just doing those simple things, like make a list of like four things, like four simple things that you can change that will rock your world alone.

And people think like, no, I need like this big game plan to follow, or I need like these really cool workouts like I do. And I was like, this is gonna be so stressful. And you're like, no. We're just gonna chunk it down. Mm-hmm. It's gonna be fine. Yeah. It, it doesn't need to be, but if you put those things on repeat one month, two months, three months.

Oh my God. Oh my God. But we like to make things so complicated and, and we want now. It's not our fault that we live in an instant gratification world. We want to swipe and we want results. We want to order and we want it to show up and it's messed with our head, with our body. I would agree with that a lot.

It has really, I mean like being able to see this and I've, you know, real time with my clients and people that I talk to and everything, everyone wants it like now and I'm like, God, that is not how it works. And that's not even nice to your body. I mean, first of all, it's not even, there's no magic wand.

But it's not nice to your body. What I have, what I have found, and I don't know if you see this. And your other clients that really like follow through and keep going, but it's been nice to support my nervous system. Like to do it in a way, yes. That encourages like a softness and like a healing and I don't know, it's almost like I'm loving myself and it's, I'm not.

There's not a vibe to it where I'm torturing myself. I mean, sometimes I curse you at the gym, but that's a different story.

But overall, I find it a very nourishing process. So I don't know if you wanna talk about that at all, what you see in your other clients. Oh yeah. You are like spot on. Workout becomes a very much, it's like a form of punishment, right? Like, oh, I ate that. So I need, and I think I've even probably vox that to you a few times.

Oh yeah. Of like, we're not gonna go to the gym today because of what you did yesterday. We're not punishing yourself. And a lot of people, especially women, do that. And it becomes like this, oh, I did this, or I drank over the weekends, now I gotta do this. And then you leave that. You lose that love aspect for yourself.

And we don't look at exercises like, oh my God, I get to, you know, my mom has Parkinson's disease and over the last 10 years, honestly, almost 20 years now, I've just watched her just deteriorate. And I see that. And I use that too to be like, I am so lucky to be able to do what I do. My mom would give anything to physically be able to do what I can do.

When you shift that mindset too, it's like, oh yeah, I can find an hour to go to the gym. Like you have that taken away from you one moment and you're like, oh my God. I'd give anything. I'd give anything to have that back. Yeah, that's a really healthy way to look at it. I mean, the fact that most of us are healthy and able.

And still just have all these excuses in the way. It's kind of sad, and I'm happy I found you and I'm happy I found my way back to Health and Vitality because I feel so much better. Yeah. Well, and you deserve it. Yeah. You totally deserve it and you're worth it. You are just like so amazing at what you do.

Like I don't even think you see or you know, like how much you treat. I know, right. Oh, I just do what I do. I show up. This is my job, you know? No, you are freaking amazing. You are literally powerful and your body and muscle like deserve to match all of that. And if that's what's really cool is to be able to see that finally coming out and to see that worth and like both levels of your life, all levels of your life start to level out.

And yes, there will be bad days. This is life. This is not perfect. And a lot of the stuff that gets thrown at us, it's not in our control. We can't control like, what worked through us today or, you know, someone getting sick in our family or, you know, whatever life happens. It's, and kids, I mean, not even mentioning being a mom, we have no control.

When our kids' phone call comes in and we're like, oh God, well there goes a day of work. 'cause now they've gotta go deal with this. Yeah. And they, they have 101 fever now I'm off for two days. Exactly. Exactly. But. Seeing your worth come out and and level up in all areas of your life. It's like the coolest thing.

It's the best part about being a trainer. And it's also the worst part because people will quit before payday. And I see their magic and their power before they do. And I'm like, no. Oh yeah, don't do it. Oh, what are you doing? And that happens more often. Then, you know, the latter. Yeah. Because I think it comes back to this instant gratification thing that you were talking about.

Yeah. Even, you know, even in, in my world where I'm not touching the fitness as much, but I'm doing a lot of the mental, emotional and spiritual reprogramming to get people back Yep. On track. And guess what, it's not an overnight event. It's constant reconditioning. Mm-hmm. And quite frankly, most transformations, you know, most of my stuff I do in a rapid transformation container of 10 weeks, but then I let them off on their own with support.

But what I'm trying to say is like I normally see if they stay consistent, the whole process is like two years. To really Oh yeah. Embody and I agree and make that change. And for those that stay committed, I mean mm-hmm. It changes the whole trajectory of their life. Well, and even if you think of it this way, like that's still pretty miraculous because you are un programming and undoing.

If someone's 40, literally 40 years worth of programming and shifting identity and dispelling these like myths and beliefs that we make up in our head and separating fact from fiction two years is pretty outstanding. Yeah, it is. That's pretty amazing. And if I tell people I'm like, it's gonna take you a good year, it's gonna take you a good year to really shift into a new body and a new mind and really show up at the gym and like, you're not gonna let things get in your way and stuff plan on a good 12 months.

And some people are like, they're like, well, how long did it take you? And I'm like, if I'm being honest, at least six, at least six years for me to get to where I am at with my muscle and my mind and consistency and like learning. And they're like. Whoa. I'm like, so yeah, I'm here to put you on the fast track, but it can't be two month fast track.

That's not realistic. Yeah, it's not. And I wanna use that as like, now that you've been doing this for a while, what do you see? Or like what's an aha that's up for you right now? Or would you say lesson learned, whatever. Path you wanna take that you think would impact the audience the most? Let's share a simple as the wisdom, the lesson learned.

Okay, so there's so many. There really is. And it's funny too 'cause I train men and women and it's very different for both. And you have to be very careful of what you say you want and like what you're after. And I have to, I've learned, I really have to guide people through that because everyone's gonna say.

Oh, I want the body. I wanna be in a bikini. I wanna weigh this much, and I really want all this. Okay, great. And then we go after it and they realize what that really takes. They're suddenly not willing to do the work. Like what they want doesn't match what they're willing to do. And that's okay, you know?

That's okay. So I've really learned you have to guide people and help them be like, what do you truly want? And how much are you truly willing to put into it? That has to match. And when women say, I've learned this. No, I want you to be hard on me. And I always ask people, if you remember, I ask on a scale of one to 10.

Yeah. You're like, how hard can I be on you? I'm like, eight. Mm-hmm. I have to learn. I've learned that when especially women are like, I'm a seven, I'm an eight, I'm a nine. Take it down two notches. That's hilarious. Take it down two notches actually. So don't yell at me. And, and that's okay. And that's come with learning, but we are like very Yes.

And then when reality hits and we're like in it, they're like, no, I can't. And. So having someone guide you with that is like extremely helpful. And I don't think people realize that either, because then when we're like, no, I said an eight and I have to be an eight, but I can't do the work as an eight, all the shame and guilt hits us.

Yes, the shame and shame and guilt, it will paralyze a woman. It's the lowest like emotional vi, you know, vibration. The human emotion scales, it's bad news. It's not worth it. And that's one of the reasons too, when I initially said to you like, I wanted to focus on health and vitality, when you told me I'd lose weight, I was like, I'm gonna do what?

But one of the reasons I didn't say weight loss wasn't because I wasn't naive. I knew that I could benefit from losing weight, but I had. Spent so much time in like programs like Weight Watchers or bad diets and stuff. I stay committed, I get the weight off, and then as soon as I stop old habits creep back in, I gain more weight than when I originally started.

And then there's this whole food and or shame and guilt aspect to food. And I just didn't wanna do that to myself again, but I knew I needed. I knew I needed a new way of going about things. And I think that's what, I'll let you rip on that in a second, but like, I think that's what was so refreshing about working with you is that it felt like that new way of, I felt like I'm approaching life in a way that is refueling me.

And not in a way that is like, I ate over 23 points today. I am gonna be fat. So I don't know. Say whatever you want, but that's, you know what I've experienced. Yeah. And you have been so successful and you do really good. And then if there's a down, we, we work together and pull you out because your mind has been open to it from the beginning.

If there's one thing that people are gonna take away, you know, I hope there's a lot, but it's that mind and being open to succeeding and to failing and to learning and to getting it right some days. And then some days you get it wrong. Like to be open and know that all of that is lessons, all of that, and that new way of thinking just right there will be a game changer.

I got the goosebumps. Seriously, that is the game changer. And when you have failed months, most people like to just take that failed month, crumble it up and throw it in the trash. They're like, well, that didn't work. And I'm like, no. I'm like diving into the trash to grab the crumble up paper. And I'm like, smoothing it out.

What was the data? Let's read. Why did you gain two pounds this month? And they're like, don't pay attention to it. I'm like, no, no, no, no, no. We need to pay attention to that because that's information that tells us what didn't work. Right. That's a whole new way of thinking. Whereas like other programs, they're great.

I think they get a lot of people started and stuff, but they don't take what didn't work. It's like, okay, new month, let's try again. Now let's try this many points, or let's try this many macros. Yeah. There's always like this aspect of maybe I didn't do it right, or there's always a starting over. Mm-hmm.

It doesn't feel like it's habitually like building into the lifestyle. Right, right. Yeah. And lifestyle that takes, you gotta really pay attention to that. I don't think I have two clients that are alike. There's many people that are like alike in their job and stuff like that, but everyone's situation is so freaking different, and we're wired differently too, as far as how we respond to life and it.

Yeah, but everyone thinks that they all just need the same thing. I think it's so funny that person A is so different than person B, but they're both telling me the same thing, like, I just need, and I'm like, no, you don't. Let's dive into your mental health. Let's dive into your relationship. How's your sex life?

'cause that plays a role. Yeah, that plays a role because what's going on, right? Mm-hmm. You need to know those things. Oh, absolutely. And uh, I know we're already at 30 minutes and I knew it was gonna fly by and I do need to start wrapping up soon, but I do wanna tell you something that I think you'll find.

What is comical? So you could tell that Mel and I have a good rapport. I would say we're pretty intuitive with each other, like through our messages and stuff. It's like we almost know what, I almost know what she's thinking. She almost knows what I'm doing, which is really weird. I love how you worded that because this weekend, because I have the Voxer, I always have your Voxer on.

I have most of my stuff silenced because my phone's going off all the time. Yeah. It drives me nuts. So, but I keep the Voxer on. And when I was misbehaving this past weekend, 'cause I did guys, I'm just letting you know I'm being accountable. I'm gonna misbehave this weekend. Yeah. Life, life, life. And I was like, I want that chocolate cake.

I don't care. But I was literally eating the chocolate cake and it was like, br like, I started laughing. He's like, how does she always know when you're doing something? I'm like, I am not messaging her back right now. I'm like, I gotta at least let this digest. Oh, you left me. You left me on red as the kids say, you left her on red.

I left you on red. I was like, no, she knows. I just think it's funny. That is too funny. And I connect on a level with my clients and they all say, they're like, how did you know? And I'm like, I don't know. I just knew I needed to box you right now. I just, I just knew something was up and they're like, oh my God, I'm in the pantry crying right now, eating Oreos.

And I'm like, I knew it. I knew it. Not the only one. Okay, good. You're, oh no, you are not the only one. I'm like, put 'em down and back away. Slowly. Go grab some tissue away and then go grab ice packs outta your freezer and let's calm your central nervous system. Oh my God. When you told me. Yeah. Yeah. I had the ice packs.

Last week too. You're like, go get the ice packs. I'm like, okay. Cold. Brings it down just for a minute to like process and realize like, oh my God, I am standing in my pantry eating the marshmallows from the campfire last weekend. Yeah, exactly. Like, how did I get here? It's okay. Mm-hmm. Just back away, back away.

So well, I wanna do two things. Next. One is I always like to ask the guests to share an empowering message with the listeners, so that can be whatever you want it to be. And then when you're done with that, if you could share how they can follow you, how they can connect with you if they're interested in coaching, like all the things.

It's, oh God, mine is that to like learn your worth and your value. And once you do that, once you see like, no, I'm worth this hour to go to the gym and lift weights, I'm worth saying no to this. Or I'm better than alcohol man. When you know you're worth, you become uns stopp. Nothing. Nothing can get in your way at all and you don't care.

You develop this like shield over yourself and no matter what words come at you from other people, what situation you're in, you're like, no, I'm good. I'm good. It's like this magic force. But that's the problem is that people don't see and know their worth. They don't spend time on. Especially on their fitness journey.

'cause they're like, I'm on the elliptical and I'm gonna punish myself for doing all this. And it's like not, oh my God, I love myself. I'm so good. Look how fast I'm going. Look at the level I'm at right now. Like, oh my god. You know, like we're missing that. Such a different, it is such a different like internal message to ourselves.

Yeah. Learn that. You will hit every goal you've ever wanted to hit, but accountability and support along that way of learning it is really important. So you can find me at it's Melissa Vogel, like everywhere on Instagram. It's Melissa Vogel TikTok. My website, it's Melissa Vogel Fitness. So I am everywhere by.

It's Melissa Vogel and the Bottom Life Podcast. Awesome. Well, it was a pleasure having you again, again, and hopefully the podcast uploads and we get to share this beautiful interview with the world. Oh, thank you so much for having me on. You're amazing and it's a blessing to have you in my circle. Yeah, same.

I.