Ever wondered if tiny tweaks could truly lead to a wellness transformation, or if a community support system is all it’s cracked up to be? What if a simple mental reset could help you let go of perfectionism and embrace the messy, beautiful gray area of progress? Get ready, because this episode is about to pull you into an inspiring conversation that’s all about real results!

Welcome to Salad with a Side of Fries. Today, host and health coach, Jenn Trepeck is joined by a Healthy Vibe Tribe member, Cyndi! After she discovered the podcast, Cyndi quickly became a loyal listener and podcast member (now the Happy Healthy Hub), soaking up nuggets like boosting protein and fiber for better lifestyle changes. In January 2025, Cyndi joined the Healthy Vibe Tribe, a 12-week Zoom health coaching program with Jenn, where accountability and group support helped her push past life’s challenges, sparking her journey toward true lifestyle changes. Despite a rocky start, her mental reset and commitment led to incredible results like naturally gravitating towards whole foods rather than ultra processed snacks, losing eight inches from her waist, and fitting into a beloved old swimsuit. Tune in to hear how small changes and a mindset shift can equal big wins. If you need a dose of inspiration that’ll have you ready to take on your own journey, don’t miss this episode.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: Meet Cyndi
• (04:20) Cyndi shares how she discovered the podcast
• (06:53) Using a nugget from every podcast episode can shape your wellness journey
• (09:13) Cyndi recalls feeling lost and needing a mental reset
• (12:27) Breakdown of the Healthy Vibe Tribe, valuable coaching and community support (Curious to learn more about joining the Fall Healthy Vibe Tribe? Click HERE) 
• (16:11) The benefits of Cyndi committing to the 2nd Healthy Vibe Tribe round and seeing results
• (21:56) Eight inches disappear from her waist, fitting into an old swimsuit, marking a weight loss milestone
• (27:44) Cyndi adopts “example or warning” as a mantra and the value of tracking her food
• (32:50) Cyndi notes her husband joined her healthy habits after seeing her results
• (37:48) Cyndi shares her cardiologist’s surprise at her improved cardiac health and blood work
• (39:43) Join the Healthy Vibe Tribe starting September 8th for a 12-week session (details HERE)

KEY TAKEAWAYS:

• Small changes can lead to significant results. Cyndi's journey highlights how incremental adjustments, like increasing protein and fiber intake or establishing a bedtime routine, can transform health and wellness over time, as seen in her improved cardiac health and weight loss. 
• Community support and coaching enhance success. The Healthy Vibe Tribe provided Cyndi with accountability and encouragement, helping her navigate challenges like the flu and stay committed to her lifestyle changes. 
• Embracing the gray area fosters sustainable progress. Cyndi learned to move away from perfectionism, accepting that health improvements are not linear, which allowed her to achieve significant results, like losing eight inches from her waist and shocking her cardiovascular doctor with her improved heart health. 

QUOTES: 

(5:11) "In every episode, I would find something that I liked or I could use, and I just slowly started picking one thing from each episode that would make my life better. So they were informative and they did help me to start making some little changes on my own.” - Cyndi

(08:27) “These were small things, we weren't changing the world overnight, but we were changing ourselves overnight.” - Cyndi

(09:01) "We have this expectation that it's gonna be a straight line from where we are to where we want to be. And the reality is it's not." - Jenn Trepeck

(16:52) “I just told myself, ‘you’re worth 12 weeks. Just try it and see how it goes’.” - Cyndi

(24:00) "Anytime we take one measurement, we want to take all of the measurements and never look at one measurement in isolation." - Jenn Trepeck

(34:52) “Perhaps our most powerful impact on the people around us is simply to focus on our own health and take the steps and do the things and let them evolve.” Jenn Trepeck

(43:00) “ You're always stronger when somebody's there to help you hold your hand and build you up.” - Cyndi

RESOURCES:

Curious to learn more about the Healthy Vibe Tribe? 

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Nutrition Nugget: 10-3-2-1-0

Extra! Extra!  Happy Healthy Hub Membership is Live

Real People, Real Results - Shannon

KEYWORDS: Real People, Real Results, Jenn Trepeck, Salad With A Side Of Fries, Health Coach, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Healthy Vibe Tribe, Podcast Listener, Membership, Bourbon Mustard Steak Kebabs, Labor Day Barbecue, Red Meat, Community, Ask Me Anything, Cardiac Issues, Weight Gain, Lifestyle Changes, Quarterly Q And A, Mental Reset, Fresh Air, Small Changes, Perfectionist, Gray Area, Healthier Options, Veggie Tray, Cookies, Supportive Group, Zoom Coaching, Accountability, Results, Measurements, Swimsuit, Pants Sizes, Scale, Measuring Tape, Protein, Fiber, Example Or Warning, Daily Habits, Quality Of Life, Health Coach

[00:00:02] Cyndi: from where we are to where we wanna be.

[00:00:07] Cyndi: I remember the time, like I was like, Jen, I don't know what else to do. I was lost. I felt like I had done all of the things, and it honestly just took a mental reset to stop messing with it.

[00:00:34] Jenn Trepeck: Welcome to Salad with a side of Fries. I'm your host Jen Tre, talking wellness and weight loss for real life. We're here to clear up the myths, misinformation, bad science and marketing to teach you how to eat.

[00:01:06] I'm very excited. Yeah, and this one is a different type of episode than the ones you've joined me for in the past. So Cindy is here for one of our episodes about someone's personal story and experience of the difference between coaching and community and doing it on your own. Cindy, what do you think? I love that.

[00:01:33] Cyndi: I'm excited to share.

[00:02:00] And 24 7 to a MA, which stands for Ask Me Anything. That's how we target your specific questions or challenges. You can upvote other people's questions. See past questions and answers, so many good things. All of this, the Happy, healthy Hub is yours for just $12 a month, or if you pay the whole year at once, you get it all for one 20, which is like a 17% discount.

[00:02:32] Cyndi: amazing.

[00:02:46] So I always say, red meat isn't the enemy. It's the quality of the meat that makes the difference. But I digress. You're gonna love this recipe as we keep grill season going. So if you want this recipe. [00:03:00] Plus expert interviews in full video access to our community chat and the 24 7. Ask me anything, go to a salad with the side of fries.com/membership, or there's a link in the episode notes 'cause that's easier.

[00:03:38] Remember, this week. Your recipe is for the bourbon mustard steak kebabs, and you get all the perks at a happy healthy hub for just $12 a month. Alright, Cindy, so let's back up for a second because we're connected through the podcast. You became a podcast listener after my Dairy First podcast. Yes. [00:04:00] Then you became a member right after the first podcast, and then earlier this year you decided to jump into the healthy vibe track.

[00:04:20] Cyndi: I found you by accident through another podcast. You were a guest on somebody else's podcast that I had listened to. I thought, she's so cool. I wanna listen to her.

[00:04:52] Yeah. Yes. Like I listened once and I was booked because I was going through some cardiac issues. I [00:05:00] was gaining weight very quickly and didn't know I was just reaching out for her. Any help, any advice, and you were it. I looked forward to your podcast. At every podcast, I would grind something that I liked or I could use, and I just slowly started picking one thing from a podcast that, oh, I could do this.

[00:05:34] Jenn Trepeck: Yeah. And so, okay, so I wanna say that was maybe 20, 21. It

[00:05:49] I didn't wanna look huge and actually to dress fit beautifully, and I had to have it tailored because it was too big. Because I had really [00:06:00] focused on. Improving my lifestyle. Yeah,

[00:06:14] And so it's interesting because the story you're sharing of what you were able to do with taking nuggets. From each episode of the podcast and then helping hone the individual challenges through the membership and the, you know, the additional access. Yes. Then fast forward, so your daughter got married end of 2021, but the Healthy Vibe tribe didn't happen till early 2025.

[00:06:53] Cyndi: I have. But the joke when we go on trips is my husband will be like, don't listen to Jen, but listen to [00:07:00] her on the way. So I've even gotten, I'm honored so many of those things that, I mean, it is for years that I've listened and that I've applied things.

[00:07:39] I'm honored, so I do pick something from each episode. That was my goal, to find something from every episode that I could use. Maybe it was taking my vitamins, not using my air fryer, those kind of things that is there something that I can do that's not going to be [00:08:00] earth shattering, but would be small enough that I could do.

[00:08:35] Jenn Trepeck: Yeah, I love that. The other thing that I think is worth sharing between your daughter's wedding and then the healthy vibe tribe, so 2021 to 2025, it was also a roller coaster. There were times when we would have. You're member one-on-one and it was, I'm holding on by my fingertips. And other times it was, here are all the things that [00:09:00] are happening right now.

[00:09:13] Cyndi: I remember the time, like I was like, Jen, I don't know what else to do. I was lost. I felt like I had done all of the things and why is this so difficult for me?

[00:09:49] I've gotta be improving, I gotta see results. And I was being very hard on myself when I wasn't seeing the results that I expected or that I thought should be [00:10:00] happening. Mm-hmm.

[00:10:14] Cyndi: Yes. That was always a a big thing for me. I think I always had my own idea. Perfect. And what it was gonna be, and this is how great it's going to be, and very much so that it's either black or it's white and it's difficult to live in that gray. Yes, it's a learning to live in the gray for sure. Yes. It's learning to live in that gray and I think once I realized it's okay to live in the gray, things don't have to be perfect.

[00:10:53] Cyndi: About a year and a half ago, we were having a party at our house and. People were so excited about all of [00:11:00] the healthy options they had, and I was just blown away by how excited everybody else was that, oh, we don't have chips out for this party, but we've got a venji tray and we've got several new dips and oh, what's the recipe for this?

[00:11:38] When I was able to not bake 70 dozen cookies and everybody was happy with like four dozen cookies and nothing was thrown away, people had what they wanted, took what they wanted, and we were good. So making those changes for myself just kind of spilled over into the rest of my family. Yeah, and [00:12:00] I think that's where it changed and was like, ah, okay.

[00:12:16] Jenn Trepeck: So take us now. So that was about a year and a half ago. Take us now to end of 2024. Beginning of 2025, we started talking about the healthy vibe tribe.

[00:12:52] And I was kind of feeling that, okay, you got to do something. You can't hibernate until the spring kind of thing. So when that [00:13:00] option came up, I was like. I'm gonna try this. It can't hurt. I'm gonna try it and see how it goes. Yeah.

[00:13:13] Because it's going in with a lot of curiosity rather than a lot of expectation.

[00:13:40] What if I'm not as good as everybody? And I will say, that's been my favorite part of the vibe tribe, that there is none of that. Oh, look at her. Look what he's doing. Look what she's, there's none of that. Everybody is so helpful and so supportive. Yeah. And I think we need that for our [00:14:00] journey sometimes.

[00:14:03] So let's see. So we did the Healthy Vibe Tribe. So it's a set of 12 weeks. Let's back up for a hot second to fill people in. So the Healthy Vibe Tribe was a Zoom 12 week coaching and accountability group, myself and a bunch of other coaches. So each week there was another coach leading the call and the topic of conversation.

[00:14:37] Cyndi: The first 12 weeks did not go well. They did not. I had every intention of being ready to go, and I was gonna be in it wholeheartedly, and then I got the flu, and then I was sick for two weeks.

[00:15:11] So I did the first 12 weeks and I did not get the results that I wanted because I think we all think we're gonna start these great programs and we're gonna do great and I'm gonna lose all the weight I want and I'm gonna hit my goal weight and tunnel. That did not happen, right? That a reality check.

[00:15:38] Cyndi: I did have results. And I was like, well, that was okay. And I was really very down on myself about not having the results that I had and I was really upset with myself. And in our one-on-one, you're like, but you have results.

[00:16:11] Jenn Trepeck: And so because of that, I will say, right, you almost did not participate in the next 12 weeks.

[00:16:31] Cyndi: Well, I was honest with myself first 'cause I was like, you didn't really do the first 12 weeks. I probably got maybe eight good weeks out of the program, you know, because of the not feeling well and, and just not adhering to it so well, because I wasn't feeling well.

[00:16:58] Jenn Trepeck: worth at [00:17:00] least 12 weeks.

[00:17:17] Lack as it was on my behalf, but it was setting the stage that when I was feeling ready and I was feeling better, I couldn't get out there and do what I needed to do. And I did see great results.

[00:17:45] Share with us more of your results and what happened at the parties this summer?

[00:18:07] I was getting my steps in walking with them, doing those things and appreciating along that way. Jen. The small steps. I think I shared in one of the zooms that I was able to then down and tie shoes and I got up and nobody helped me up and I was so surprised. I was like, that's a win. This really not say I'm winning, but I couldn't get down on the ground, tie that little shoe and get back up without somebody coming to help me or meeting a minute kind of thing.

[00:18:57] We have a fruit platter. Is that okay? [00:19:00] All of the food was healthy. Like nobody complained. We didn't overeat at the end of the night. We were able just to put things away because no one overate. Did we have cookies? We did, but you know what's really funny? Most of them were still left over because we went through a whole watermelon.

[00:19:27] Jenn Trepeck: Yeah. You mentioned to me that you had the, first of all, the kids were asking for the watermelon, and then you had the party packs of potato chips. Yes. And no one touched them.

[00:19:42] They're going to school with me on Monday and I will, there you go. Just put them in the lounge and somebody will eat them. But it won't happen here.

[00:19:56] Cyndi: Well, we used to just kind of sit around and, you know, chit chat, [00:20:00] drink our drinks, more people in the pool, like adults in the pool, more so they're like, I think we've made it okay just as you are to get in the pool and enjoy it.

[00:20:35] Jenn Trepeck: I love it. And with the badminton and you had a glow stick dance party and a twirl of thumb with the kids. Yes. Your, not just the activity, but your level of activity and level of participation with the people in your life is tremendous. Yes. And such progress and such a [00:21:00] testimonial, or I don't know what the right word is, a testament to the effort you've put in and the impact and quality of life when we make these choices.

[00:21:34] Jenn Trepeck: And you and your daughter had an interaction about your pants. That I think is very relatable if you are willing to

[00:21:56] Mom, you can put another person in them. I'm like, I'm sorry. She's like, [00:22:00] get rid of them. You look frumpy. I was like, okay, thank you. But she's also the same girl who hugged me and said. You're melting away and I love it. Yeah. So

[00:22:15] Yes.

[00:22:39] I was like, oh, I don't wanna be that person, you know? Yeah. So I did go and, and you pulled

[00:22:44] Cyndi: A

[00:22:45] Cyndi: from years ago. Yes. That I wore. I was so excited. 'cause I wanted this swimsuit and I just, I'm one of those people, I'm like, I think a lot of people do that. I'm not gonna throw it away. I love it. I'll get back into it one day.

[00:23:18] And the nice little lady was like, can I bring it to you smaller? You might like it smaller. I'm like, I don't think smaller is gonna help here. And she's like, let's just try. Throughout the course of the 24 weeks, I went down three pants sizes and two shirt sizes. And yeah, eight inches in my waist. But it was slow.

[00:23:42] Jenn Trepeck: Yeah. And you sent me an email that said the scale is fickle, but the measuring tape is far more gracious. And that was a fabulous way to put it. And it's part of why we always talk about anytime we take one measurement, we wanna take all of the measurements [00:24:00] and never look at one measurement in isolation.

[00:24:04] Cyndi: Because my scale. It is not my friend, it never has. But instead of getting down on myself during this whole time, I kept telling myself, my activity is higher. I am building more muscle. I'm losing fat. It may not show up on the scale, but my measuring tape was not wrong. Exactly. So I

[00:24:35] So let's do that after we highlight our partner for this episode. Oh, and it's us. We are our own partner for this week's episode. All right, friends, you are here. You are listening to Salad with the side of Fries. So I'll say you're a fan of Salad with the Side of Fries podcast, and merch is another way you can support everything we do for you.

[00:25:15] That's say protein and fiber. So many more options. You owe it to yourself to check out the complete store. There's also some great giftable items in there. If you're looking for fun gifts for people. Remember your purchase supports the show and all we do for you, just head over to a salad with a side of fries.com and browse the full selection.

[00:25:59] Again, text the [00:26:00] word fries, F-R-I-E-S, to 8 3 3 8 0 1 0 5 0 0. This is a toll free number. Standard text and data rates may apply. Okay. Cindy, before we started recording, you picked up a binder that you called your Bible. Yes. And so tell us what's in this binder. This

[00:26:27] It's the 12 week program that you created this for yourself. Yes. So it's, so it's, it's got recipes in it. It's got ideas. So all of those things. Please go to gen site and you can get them sell,

[00:26:49] Cyndi: Yes, I took notes for every call. Every Zoom, we did an inspirational quote.

[00:27:20] Jenn Trepeck: Yeah, you're such a teacher. I love it. It's awesome. So with everything in your binder there, yes. What were some of the things, and you've talked about more movement, you've talked about different choices, you've talked about a lot of things. But let's get sort of specific. What were some of the things that you thought you knew or that you were doing that you then adjusted?

[00:28:15] Am I going to be an example or a warning? So I've made it a point to make sure that I'm doing that exercise, getting that movement in. If it means that I'm getting up at seven o'clock in the morning and taking a walk. If it means today I am walking on the treadmill in the cold basement, that's what it means.

[00:28:46] Jenn Trepeck: Yeah, everything you're talking about is really habits. You created these habits and these routines, and one of the things you said to me before is.

[00:29:27] Cyndi: They sure do. Part of the program is to record your food and what you're eating, and me being me thinking, oh, I'm doing great at that. I'm getting enough protein, I'm doing this well. I do like to record my food. And as I was going, I was like, Ooh, maybe I was seeing some things that, oh, maybe being stressed at the end of the day.

[00:30:14] How am I gonna get that protein to make sure that I'm doing what's right for me and I'm seeing the success that I need? So those little tweaks of. I do need protein here. Maybe I need a little bit more fiber and I need a few more vegetables. Maybe that cup of salad isn't enough for me, but I'm gonna have a cup and a half and I'm gonna add more Turkey to that.

[00:30:59] Jenn Trepeck: Yeah. [00:31:00] And you started to notice the things that were signs that before we thought were a problem with us. And what I mean by that is we're hungry after dinner, or we have this extra snack, or we feel like we're insatiable and we think something's wrong with us. What you are sharing is that you looked at those and said, if that's what's happening, let me figure out why.

[00:31:39] Cyndi: And it always tells you first, you always know. I say this all the time because even my skin. It'll look not as nice and I'll be like, oh, why is it so dry?

[00:32:08] Jenn Trepeck: Little fiber helps. Right. Yeah.

[00:32:40] Yes. To the extent that you're willing, will you share how things have evolved with Steve over these weeks of the Healthy Vibe Tribe?

[00:33:01] That was a while ago. And I was like, you're either on board or you're not. And he didn't want to eat the baked chicken. I was like, then find yourself something else to eat, but this is how we're eating now. And I don't know what gave me the and gumption to say that, but I was, I'm not making two meals anymore.

[00:33:40] Jenn Trepeck: You're

[00:34:04] And I think at one point he was like, well, I should be doing this too. So we do plan it, you know, Hey, I'm gonna take a walk at this time. Do you wanna come with me? Maybe he does, maybe he doesn't, but he always meets me out in the pool and we'll do some exercises in the pool and we'll walk around in the pool, those kind of things.

[00:35:02] And when they're ready, they will jump in. For Steve, quite literally into the pool. Right. Maybe we'll jump in. And then this summer you and Steve went to the cabin.

[00:35:15] Jenn Trepeck: And that was a very different trip there than you have had in the past?

[00:35:32] He was coming along with me and taking that walk and enjoying that time. Just, you know, one, just the two of us together out in nature, weren't quiet and just being, I guess, is what was happening.

[00:35:56] And then never even made it.

[00:36:23] Those kind of things. But we didn't overdo everywhere else, so we didn't make the brownies. Were they there? Yeah, we could have made them, but throughout the course of the week, we ended up not making them and, and not meeting them or wanting them. Kind of forgot they were there. Yeah. Yeah. They're still in the cabinet.

[00:36:44] Jenn Trepeck: Yes. And I point this out because how often have we said to ourselves or told people, oh, I just can't have that in the house.

[00:37:05] Right. If you have a small bag, you do, but it's, they're still there. They no

[00:37:23] Cyndi: Yes, very much so. Like we can have those things without them being that tempation or to overdo those things.

[00:37:48] Cyndi: and I'm glad you asked because I just had that visit and I thought, oh, she's gonna be so excited.

[00:38:18] You needed this, you needed that. I've had several procedures and you know, your cholesterol's badger, your, you need more vitamins, you need this. It was a big hill decline. Fast forward to this past week when I went to see the cardiologist and he looked at my blood work and he was like, why are you here again?

[00:39:06] Yep. So this change all of blood work,

[00:39:21] Cyndi: Yes. So all of those things have shown slow progress.

[00:39:42] Jenn Trepeck: So. We're doing the Healthy Vibe Tribe again this fall, 12 weeks starting September 8th, and it'll end like right before Thanksgiving, whatever.

[00:40:01] Cyndi: I will be back, yes. I will be there Just to keep that strength going, just to get the support from the other people in the tribe. It's an awesome and the WhatsApp group. Talk about the WhatsApp group for a second.

[00:40:35] Just really great support of one another. And I love that people just are so willing to give that help and offer those things. Hey, this worked for me. Maybe you would like this. So those contacts and those relationships within the WhatsApp group have been wonderful. Yeah.

[00:41:01] Who, maybe they're looking to make changes in their lives. Maybe their, you know, their health is a priority, or they're kind of debating if they're gonna make their health a priority, or they're debating about the healthy vibe tribe.

[00:41:21] You have 12 weeks of time. You will learn so much, not just from the coaches, but more so from the people. Within the tribe. There are great coaches. We had a great cooking demo. Yeah. The demo where they were talk about what do you always have in your kitchen? That was mind boggling for me. I'm like, I do have all of these things.

[00:42:08] And obviously it's affecting my family too, and they don't even live with me anymore. Yeah. They just know when they come and my sister came to visit and she's like, do you have someone that blueberry water? Uh, it's just water with blueberries and I'm sure I have

[00:42:27] And I think, you know, what I'm really hearing in everything you shared is even beyond the blood work benefits and the three sizes of pants and the two shirt sizes and all of those things, it's the quality of life, the daily activities playing with the kids. Yes. That really. Is the meaningful piece and just the energy back.

[00:43:19] Figure it out on your own

[00:43:41] You could do an extra mile. And that was just enough incentive for me to say, you can do a little extra. She just shared that she was glad to share and I always feel like when people share and give a little bit of themselves, which they do in the tribe, you get so much more [00:44:00] out of it. Absolutely. It touches your heart in a different way.

[00:44:21] Yes, please. So on Friday in this week's bite-sized bonus episode, nutrition Nugget, we're talking about Aons Energy Fizz and Green Synergy Elixir. So these were submitted by Caitlyn S on Instagram, so she said people usually drink them together. So we're gonna look at them on Friday in this week's bite-sized bonus episode.

[00:45:02] Consider this your personal invitation to join us in the Healthy Vibe tribe, and send a message. I love hearing from you, your takeaways, your ideas, your questions, whichever platform is easiest for you. That's the best way to learn more. Cindy, thank you again for joining us and sharing your story. Thank you for having me.

[00:45:39] You'll get this week's recipe for bourbon mustard steak kebabs. So until next week, remember, there's a difference between going it alone. And having a crew with you. The Healthy Vibe Tribe made all the difference for Cindy and it can for you too. Well friends, that's it for today's episode of Salad with a side of fries.