Aging well: The importance of a healthy lifestyle to success

The Aging Well event featured Virginia Czarnocki (Coach V) discussing her background and sharing information on living a healthy lifestyle.

This Business Round Table by Exit Your Way® topic was “Aging Well”.  The Aging Well event featured Virginia Czarnocki (Coach V) discussing her background and sharing information on living a healthy lifestyle.  Virginia currently lives in the Cayman Islands where she practices law and provides online fitness & performance coaching for middle aged women and men.

When you begin to understand Virginia’s background it is clear that her fit lifestyle has fueled her ambitions.  Virginia’s background includes being a Commissioned military officer in the British Army, kickboxing, raising two kids, and following her passion for helping people lead healthy lifestyles.

Coach V teaches 3 simple things that should be repeated daily for aging well.

Download our free business valuation guide here to understand more about business valuations and view our business valuation FAQs to answer the most common valuation questions.

  1. Drink a gallon of water
  2. Read Something about personal development
  3. High intensity training (4 minutes is a start)

Coach V describes many other things here about aging well, supplements, interval training, sleep, and how the lifestyle does not take a lot of time to get positive results.

Thanks to Coach V for sharing her time, knowledge and positive message!

Thanks to the people who attended and who continue to support this group.  We all rise together!

Do you want to know if your business is ready for your exit or what you should do to prepare? Learn this and more with our business exit assessment here.

The Business Round Table

Learn about the experiences and stories of other business owners to overcome difficulties, improve processes and make their business a dream come true.

All The Faces of Business episodes are


Check out this episode on LinkedIn
The Faces of Business on Twitter:
Listen to this episode of The Faces of Business on these podcast channels


Exit Your Way® provides a structured process and skilled resources to grow business value and allow business owners to leave with 2X+ more money when they are ready.

You can find more information about the Exit Your Way® process and our team on our website.

You can contact us by phone:  822-BIZ-EXIT (249-3948)   Or by Email:

Find us on LinkedIn:  Damon PistulkaAndrew Cross

Find our Companies on LinkedIn: Exit Your Way®,  Cross Northwest Mergers & Acquisitions, Bowman digital Media 

Follow Us on Twitter: @dpistulka  @exityourway

Visit our YouTube Channel: Exit Your Way®

Service Professionals Network:  Damon PistulkaAndrew Cross

Facebook:  Exit Your Way® Cross Northwest Mergers & Acquisitions

Other websites to check out:  Cross Northwest Mergers & AcquisitionsDamon PistulkaIra BowmanService Professionals Network (SPN)Fangled TechnologiesB2B TailDenver Consulting FirmWarren ResearchStellar Insight, Now CFO, Excel Management Systems  & Project Help You Grow

Run Time: 58:00


people, day, sleep, eat, aging well, affects, stress, women, minutes, drink, exercise, coach, fitness, body, thought, gym, realize, high intensity interval, water, hours, gallon, Business broker, Business value builder, M&A consultant.


Damon Pistulka, Ira Bowman, Virginia Czarnocki, Andrew Cross


Damon Pistulka  00:04

Iras is bringing the music today, welcome everyone to the Exit Your Way round table once again, if you haven’t been here, before, which a lot of you have a drop your LinkedIn profile and into the chat. We’ll do that. Start hitting the chat with questions today. I’m really excited. We’ve got Coach V. Virginia. Czarnocki is here today to talk to us a little bit about really, you know, I made the topic aging well, but she’s used health throughout her life to be able to really drive her ambitions. And I think that’s that’s what stuck with me more than anything from my conversations with her is how she really uses it, and practices it on a daily basis, and then shows others how to do the same so aging well i enabled by the lifestyle. I’m really really excited to have her.  She’s one of Ira’s connections and I’ve been very fortunate to have gotten to know her a little better.


Ira Bowman  01:03

Sh is on of my besties


Damon Pistulka  01:04

There you go. There you go. She’s She’s met. It’s been I mean, if you haven’t followed her on Instagram and the other platforms where she had a lot of inspiring stuff, you


Ira Bowman  01:15

know, our YouTube channel


Damon Pistulka  01:17

What’s that?


Ira Bowman  01:18

her YouTube channel got all


Damon Pistulka  01:20

Her You Tube channel? There you go. In fact. I got to do that myself. I did YouTube.


Ira Bowman  01:26

So not gonna ask people to do it. So I’m going to ask people for her.


Damon Pistulka  01:29

Yeah. Yeah, thank you. We’ll get to we’ll get the links in the chat here as we go along as well, because I tell you, it’s really inspiring just a couple brief conversations we’ve had with her. So without further ado, Ira, do you have any any further you know, are better than I do?


Ira Bowman 01:48

Yeah. So Coach V is from Scotland, which waits a year to talk. She’s awesome. But also she lives in the Cayman Islands. So she lives in paradise kind of hate her for that. She is a fitness coach and a business coach. She helps people with their body and their mind. And she’s one of the smartest people I know. And that’s saying something, I think. So that’s why, for me, it was no brainer to suggest that she’s here. She helped me with social media concierge, she was an integral part of the team. She thinks about things from a 30,000 foot view and a three foot view. So it’s really cool. She has the ability to do both. And she’s also working with her husband now on westbay Financial Group, which is probably something that wasn’t going to come up but that’s another part they do they do Cayman Corporate Services. So if you know anybody who needs any offshore help, you know, that’s that’s another thing that you can come to her for and she can she can help you out. So


Damon Pistulka  02:53

yeah, that’s actually something I’ve experienced with other business deals where they were using offshore companies to too, as as the beginning for special purpose acquisition corporations, so very good to have you here, Coach V., awesome. So can you tell us a little bit about yourself?


Virginia Czarnocki  03:14

And you know, I think what we’ll do so, first of all, Hi, everyone. Thank you for having me here. And thank you as well for the very kind introductions. So where do I start? I think I’ll go back to fitness all kicked off for me. I was about 15 when my dad decided to send me to the local boxing gym because he thought I needed to be able to take care of myself. And at the same time, my mom and wisdom decided to take me to the gym so that I could learn how to lift weights, and we’re talking about your lace, spit and sawdust to take places back in those days. And I just came to did it and I didn’t really realize the benefit of it all until in between school and university. I took it you know, and I went to the States, and I took a real liking to Little Caesars pizza and lucky charms. So that I was living with my aunt in the sticks. And that I had nowhere to go. I couldn’t drive. I hadn’t fully realized what I was getting myself into. And I spent about four and a half to five months eating pizza and enjoying these Lucky Charms cereal. I then got one more time. Lucky comes Lucky Charms, isn’t it? So when


Ira Bowman  04:37

I got your dog,


Virginia Czarnocki  04:40

my parents didn’t even recognize me. When I came off the plane. I had gained a little bit of weight. And I then was getting set up to go to university and I decided that I was going to join the British Territorial Army at the tape. So there was me thinking that I was so super Fitz joined the army. Joined Well, I signed up to join the army went off to do the basic training. And I didn’t do very well. In fact, a field and I was the last person to come in on the bases and for somebody whose skill was always top of the skill and a really high achiever, and I was absolutely mortified. And that was kind of it. I then got back into my fitness again, I decided that I was never going to be unfit. And I quickly realized that there was a massive correlation between how you feel mentally, until you feel physically and I think that for me, it was the most massive part of all, as I was coming out of that, being slightly overweight, not feeling very good about myself. And moving from there into my fitness journey. I realized that the fetida was and the hill theater was the bit that I was missing. Pearson in all ways, and it was just the light bulb coming on. And for me making that decision that I was never going to be unfit again, and never going to be unhealthy. And that was really it to be honest. From being it, I decided that I was going to I was going to stay in the army and I was going to become one of the fittest. And I did, I became I was probably one of the fittest and amongst the men and the women as well. And that’s how I ended up meeting my husband because I went on a competition and I tried to join the paratroopers in the UK, but he wouldn’t let me because at that stage, women were allowed to join. So I thought bugging you. What can I do to compete against these guys to show them that I’m every bit is fit. So I joined the Intelligence Corps, and I became an officer in the Intelligence Corps, and I set up a fitness slip and we were able to compete against the parties and the Royal Marines. And we’ve been them. And it was the only women led team during this course, and we actually beat the day. So for me being quite a competitive person that was that was pretty good. I was quite happy. And it means Can you flex this this lady has guns to spare. Look at that man. I tell people all the time I’m scared of her and you know your salary. Like she’ll break me in half. Oh, so yeah, so that that was it. And from there it was, it was part of my life. And it was part of my life. In a lot of ways, like as I was going through my legal Kitty, other people would go for lunch, I would make sure that I got my gym and I would always work out how they could get it done. And that was when I started doing high intensity interval training because I realized that I could do it. In really short periods of time, and I think at that stage, I didn’t again, I didn’t really understand how that was going to then move into my my Lita leaf. And yet that was and that was kind of it. So it stayed a huge part of my legal career. People used to ask me how I managed to do it. How can you have the kids? How can you be the partner in the law firm? How can you be the biggest biller? And it was, well, well, why not? I’m mentally sharp. And when they would ask me how I did it, it was a case of well, I always feel good. I always feel good because I look after myself, physically, and I look after myself mentally. But I think one of the things that I’ve realized is that things definitely change for all of us as we get older. And we’re all trying to we’re all trying to pretend that we’re not getting older. We’re all trying to pretend that everything’s just the same and it’s not And the recovery as you eat is definitely a lot longer than it is in your younger years. So you need to be really careful to be recovering well and to make sure that you’re doing the right kind of exercises to look after your body as you eat. So anyway, I worked as a lawyer for or nlo firm for the 20 to 2030 years of my life. And I knew deep down that I didn’t really want to be a lawyer. But it’s kind of hard to leave it because there’s so much money and you’ve spent so much time so I decided to run away from my partnership in Scotland. I basically went and Wendy and said, I’m leaving. My husband’s got this dream job in the Cayman Islands. He didn’t but you know, it was a good excuse. And we lifted we came over here to the Cayman Islands. And I worked here for another seven years before I decided to just drop it all and try something else. I spent a couple of years not really knowing what I wanted to do until we had a situation in life that forced me back into work. And I had to quickly get a job and I didn’t want another job as a lawyer. So I decided what else can I do? That would meet money and make money fast? And I thought, well, I’ve got more experience in fitness than I’ve got in anything else. So that was it. I went out I started teaching classes. I ended up building a gym, and then I took everything online. And that’s where I’m at No, so never do Oh no, there’s no there’s the law and the and the fitness business as well. And for me, the fitness is I work predominantly with women and I work too dominantly with middle aged women. And the reason I do that is because what I have seen Is that women, in their younger years, be full of enthusiasm. And that ambitious, but then they become mothers, they become wife’s become consumed by everything. And most women that I know try to do it all. But they always put themselves at the very bottom of the pail, and they’re not looking after their own health. And then the children get up, they get into their teams, and all of a sudden they wake up, and they think, my children don’t really need me anymore. And here, I’m in this job, and I’m not as well promoted as I would like to be. I’m not as real Pete. I’m not quite sure that this is even what I want to be anymore. And they’re stuck because they’ve spent all of those years with themselves so far at the bottom of the list, that they’re not quite sure how to then get themselves back to the top of the list as well and probably late themselves. probably looking at themselves and comparing themselves to that 2025 year old, which is really the last year because the rest of the life is being consumed by the family and the job and trying to manage it all. And the wake up in the 40s, and they want to be 25 again, and they’ve lost their confidence, and they’re not quite sure how to get to the next level. And that’s what I do, because I think I was fortunate not to go through that stage. I was, I think I always it was always the joke that my fitness was always first. Even in the legal environment. We had meetings on a Friday at lunchtime, and I wouldn’t, I basically turned around and said, Sorry, guys, unless it’s something useful. I’m going to the gym. And what they’re going to see you will sack you will face me I’ll get another job and it caught my work with me. So I was always left to just get on with it and do what I want to do. And so I help women But the confidence and the confidence always starts with the fitness. Because if you can have people moving well and getting out of bed in the morning without being in pain, if you can have them not feeling sluggish because they’re not eating that eight foot, or more importantly that the dehydrated because so many of us elever selves to become dehydrated, will jump out in the morning, the first thing you’re going to do is get out of a coffee, you need water, you need to you need to stay hydrated. And that is one of the things that actually affects you. It affects your energy levels just being dehydrated. So that’s what I do. I take them back. There’s a long time of telling you what I do. But I think I’ve also shift and amongst that a lot of the a lot of the strategies that I’ve put into place both in my own life and the strategies that I introduce to other people is to be able to help them stay ahead Thinking?


Damon Pistulka  14:01

Well, it’s it’s interesting when you talk about helping women and what you’re saying, and I think there’s probably a lot of men on this call that think the same thing because we’re not to the same extent, maybe maybe being at home with kids or doing those kinds of things and trying to do it all. But But I’ll tell you from personal experience, I’ve put my health the back end of working, especially if you’re, as you know, in the in the private equity world or running businesses for private equity companies. I mean, they’re, they’re disruptive people or there’s some times you’re in brutal situations where Yeah, you know, you have to do this and, and it speaks to me at least me personally, because, you know, I woke up here a few years ago and realize I was 50-60 pounds overweight, and if I didn’t do something I was gonna probably die early. You know, and in a lot of people, you know, it kind of creeps up on you, okay? You might be high cholesterol. That’s high blood pressure. And then it’s the next thing you know, you’re taking 27 pills every day, just to try to keep your body in check with. If I drop a lot of weight, I probably and I got some exercise and continue to do some sort of exercise. It’s, it’s amazing what you get What how that will affect you, as you said, your mind and how clarity and other things that happen. I know it’s, you know, it’s what you’re saying, though, is really, I think, important to everyone. And it’s, it’s pretty cool that you are helping people aging well.


Virginia Czarnocki  15:34

Well, a key a key I think that you touched on Virginia is and it was in the, when you’re talking about the housewife, who’s you know, put herself last. And I think that’s something that all of us need to do is prioritize, make a prioritized list, and then stick to it. Like actually dig down and take the time to dig down and prioritize everything, whether that’s your fitness or your health, your mental So health, you know, your devotional time, I talked to a lot of people who say they want, you know, to read their Bible or whatever they would do for devotional time, but they don’t ever have time to do it. So we have to make time to do it if it’s your priority, right? So and health is the same thing it should, to me it should be right up there, you know, devotional time and health time. You got you got to take care of your body, mind and soul as I you know, but I think a lot of people don’t think about it. So and they certainly don’t prioritize it. So that would be my challenge to people after this is to prioritize your health.


Andrew Cross  16:35

Well, I think a lot of people to you know what, it’s hard to get going and then, you know, there’s always, you know, I noticing too, especially know, with COVID and everything else, some people are sitting home and eating more and not prepare themselves. Other people are taking that opportunity. Hey, I don’t have to go up and get in the car. I got a little more time in my day, but there’s breakthroughs they go through, right. Wow, I feel so much better. I feel more productive. Why didn’t I do this? Long time ago, right? Because you know, before, I’d say I just don’t have time to spend an hour in the gym each day,


Virginia Czarnocki  17:07

and you don’t know, yet you absolutely don’t need to stay. And that’s one of the things that I preach, that exercise shouldn’t be overwhelming. And it’s definitely haven’t run a gym. And then like being in the gym environment with lots of trainers, I can look at a man and a man in particular, because it’s all in the Bailey with a woman the week tends to be distributed between the belly and the hips. But I could sit and look at a man and I can tell you for that that man is straight stoats, just by the shape of his belly in comparison to the rest of the body. And what I find with a lot of business men in particular, who are making a lot of sessions who have got a lot of stress, who have a family at home, it cetera, et cetera, B tend to go out and they think they need to go Really hard. So they’ll go and head off something like CrossFit. And they’re not stretching properly. They’ve gone into CrossFit. They’re stressing out their bodies. And where does that stress go? So they’re sitting with the stress of the work environment, the stress of probably eating the stress of metal and probably teenage kids some meat like young teenage kids, yeah, the stress of a wife who’s also got her own stresses and the rest of it, and then he’s gone to the gym and busting his backside to do something like CrossFit. Gordon really, really had beaten on his chest and women do this as well. I mean, don’t get me wrong, I see it with lots of female lawyers and accountants and so forth too. And then you’re just kinda looking at them and you’re thinking, so where’s the muscle in the good shape that you’re supposed to be getting from all of us because all I can actually see is a skinny rock. Recording, because you’re not properly nourishing yourself and a port barely, because you’re carrying a whole pile of stress and you’re barely that increase in cortisol levels and the cortisol is going straight to the villi. But they’re also affecting themselves because it’s also having a negative impact on the testosterone levels. So you know that you want to turn reined in. See, that’s not really the way that you should be working eight, you should be picking out something that’s not stressing out your body so much, and you’ll actually get better results. So come and do 20 minutes of high intensity interval training, pick up some weights, and I usually get people started whenever they’re stuck by doing four minutes about a training with them. And you can do four minutes and depending on the way that you’re doing it, you can be really tired. Either hundred meters just outside my house. And if I do too bad stuff, which you 20 is a four minute workout. 20 seconds on 10 seconds off. If I go out and do force four minutes, then I’m ready to vomit at the end of it, because I’ve pushed myself for that four minutes. But I’ve got it done. I’ve got it done. I’ve done my workout for the day. I haven’t stressed out my body, my body’s going to be watching for the next probably 24 hours of fat burning. And I’m going to keep the stress Bailey away.


Andrew Cross  20:28

Yeah, yeah, doesn’t do any good if you if you go in and hurt your back, or hurt your knee or blow out your knee and then you’re going to end up gaining 20 more pounds while you’re sitting around recover from that. So yeah,


Virginia Czarnocki  20:42

so here’s another point on the on the back. And this is another point that a lot of people don’t realize, as you get older, there’s a change in not only in your muscle mass or the muscle mass rejoices in all of us. We can’t do anything about it. And it’s you can you can keep building muscle but typically at a much a much lower rate than it does whenever you’re younger, you have to keep building the muscle because your muscle mass mass diminishes your bone density also with justice, but for a lot of us, what we don’t realize is that the discs in your back are drying up as you sleep at night. So a lot of people will get up and they’ll go straight to train without properly drinking again, without stretching out and they’ve gone into the exercise with the desks and the back dried up. Again, it’s a recipe for disaster but it’s a really easy thing to fix or at least to manage just by drinking a lot more fluids. And also by stretch, you know, and you don’t have to be spending 20 minutes doing stretches you can do stretches that are listening off your hips, your lower back, your doctor Bodie and that again, that again will help


Damon Pistulka  22:00

Yeah, yeah, that doesn’t sound like that’s pretty crazy though because it is it is. And you can notice that you can notice that in your back as as you get older and and I’ve had back surgery to that that I’ve already got one that’s partially compressed but you can really tell a difference over the years. And that’s something to think about though is the hydration because you brought that up when we were first talking. How much how much water should somebody be drinking a day?


Virginia Czarnocki  22:30

A gallon.


Damon Pistulka  22:33

There you go.


Andrew Cross  22:34

I can’t remember what no matter what your size are.


Virginia Czarnocki  22:38

Yep, a gallon of water.


Andrew Cross  22:40

Yeah, yeah.


Virginia Czarnocki  22:43

Slightly, three quarters of a gallon short every day. But most people most people aren’t I fill up a gallon container every day and the gallon container just sits on my desk, and the other day thinking I’m doing a good job. Yep, yeah, now you want to be drinking a gallon of water a day. That I mean, you can do a calculation to get the exact tomates I’ve been drinking just for this route I’ve been drinking for ease. Yeah,


Andrew Cross  23:17

you need out of those, you need a few more. But these


Virginia Czarnocki  23:19

are copper. So I probably should make less of these and more of these. Yeah, and the easiest way to do it is to take the first one in the morning, the first one in the morning and make it slightly warm in the morning as well just it’s a lot easier to go down and then just fell out, buy yourself a gallon, just a gallon can see that and just on that level every day is amazing. So whenever I’ve had people come into the gym, and they’ll tell me that the feeling stiff or the sort hate or whatever it is, the first thing I always say is did you drink enough? And then they’ll sit and look at it and they’ll think maybe notes and here’s here’s another entry? Second thing, and as you get all did Israel and particularly in women, your ability to retain that water to to hold that water within your body reduces to. So whenever you were in your 20s your teams, you would have been able to go all day and I’m sure a lot of us did it, we would go all day and not drink any water. And there’s not a massive effect that has a massive effect as you get older though. and lack of water. It affects us in so many different ways. It affects your energy levels, it affects your skin, it affects how your body moves, it affects your temperament as well. So you can be less and less patient with people in your walk in vitamin two if you’re dehydrated. And at the end of the day, the only way that you can really realize the benefit of all of those is to do it. So I actually brought a whole load of women and it’s an as an experiment for a program, like a program that I’m going to do To build my one of my email lists, and it’s called 66, strong, and basically it takes 6060s to Fordham and be comfortable within a new habit that you create. And all it is, is what I’ve done with these people who’ve been in my group, one gallon of water a day, a minimum of four minutes of high intensity interval training. So just the really, really simple things, switching off the electrical appliances an hour before they go to bed and reading something motivational prepares them, preferably a personal development book. So that’s what I’ve had a lot of these people do just these simple things. And it’s, it’s amazing just to see the changes. I have 156 year old women in the group who say that she actually cried and said it Never been in shape in my life before and I’ve tried everything. And yours is lay safer than anybody else’s and I’m in better shape than I’ve ever been. Yeah, somebody said 56 as a youngster with my dad, and diabetes last year. So my dad came over here last year and was completely mortified to have to use the extension seatbelt and a business class seat and came here really, really upset about it and he just been diagnosed with type two diabetes. So we started to change the way that he was eating as well cutting the sugar from his diet, cutting the alcohol not completely but cutting it introducing and introducing the water and that’s the one thing that he’s rigidly still doing everyday still drinks. Sell drinks is gallon of water. We the best is dying. BTS in eight months, huh?


Andrew Cross  27:02

Wow. Yeah. So code which we How are you working with clients now especially with a B? Are you going into the gym or no,


Virginia Czarnocki  27:12

I closed it down. And it was too It was too much for me because everyone wants to work with me. And not mean I was the obviously it all the time so it just ended up becoming becoming too much. So it’s all done online.


Damon Pistulka  27:27

Yeah. No. Ah, awesome. So when when you see, you talked about i just i gotta say you’re 66 day forum or what you’re calling in here. I mean, those three things, drinking water, and obviously eating right and those other things but reading something motivational four minutes of exercise. It is incredibly simple. But as you think through it, it’s got to be life changing for some people because it can There’s a lot of people that don’t do one of those well along all three every day,


Virginia Czarnocki  28:06

there’s there’s plenty people don’t do any of them at all. Yeah. And there, they become that afraid to exercise because everyone thinks, gosh, I am out of sheep, I haven’t exercised for years, they become overwhelmed by the prospect of what they have to do. And it doesn’t need to be that way. Because all you have to do is start. And that’s the conversation that I will always have with people. It’s four minutes, you are perfectly at liberty to take that four minute workout and repeat it six times, if that’s what you want to do. You can do that. If you repeat it six times. I’m pretty damn sure you’re not working out as hard as you should be in the first four minutes. But nonetheless, you’re perfectly at liberty to do that. If psychologically that’s what you need to do to convince yourself But you’re actually moving. But that’s what I’ll always say just start just do four minutes and start. Anybody can do four minutes, and then say what you want to do at the end of it. But that’s all you have to do. I have very few people who will just do four minutes. Most of them aren’t doing the longer like the 30 minute workouts that I put together, but the date at the end of the 30 minutes as well because it’s 30 minutes sustained fairly consistent.


Damon Pistulka  29:30

Yeah, yeah. Well, I was just gonna share this yesterday, your your post yesterday on LinkedIn was was really something that you know, because of the simplicity, again, back to simplicity. You know, for us to live our best life we really do have to begin just doing it. I mean, if there’s anything I’m here Yes, like it’s, you got to start you got to start to get you got to start somewhere and you got to start and, and make a difference with your father. The same way as down he started Yeah, and started like drinking water, reading something motivational informatics exercise. That’s, that’s really pretty, pretty simple. And I think there’s a thing


Andrew Cross  30:14

you know, we’re also impatient and want to you know, everybody wants to see results so quick, you know and that’s discouraging, right? You know so how do you you know that’s I think you know one of the biggest obstacles to fight that that you are making a difference but your work you know, how do you get out of that how do you break through, right.


Virginia Czarnocki  30:34

So if you do the 66 strong program and you stick to it, rigidly the key and that and that is you do the exercise, you drink the water, you follow the the recommendations I gave with respect to foot, and that is for the first seven days, you cut alcohol, you cut sugar and you cut processed foods just for the first seven days. I’m not asking you to do for a long period of time, the average weight loss is 70 attendees. And I know this because I have taken hundreds and hundreds of people through it. And I’ve got all the pictures and all those people have done is introduced four minutes of exercise, one gallon of water, cut the sugar, the alcohol and processed foods, you can still eat a multitude of different things without eating sugar, alcohol or processed foods, when you can sit and have a baked potato with with tuna and Costco and veggies and whatever else. And you can still have a steak if that’s what you like to eat. So none of that’s been cut out of your diet. But just cutting those just cutting those, you will get results at the end of it just by doing those simple things.


Andrew Cross  31:54

Yeah, I need the results. So


Virginia Czarnocki  31:56

somebody says is it better to eat three balanced meals a day or think using methods that I think depends entirely on what your calorific intake should be, or your macros should be an ID. So I am an intermittent faster. I wasn’t always an intermittent faster. But I have found that as I’ve gotten older, it works better for me. I used to be that person who is up in the morning and having my oatmeal straight away. No, I don’t eat my first meal until about 11 o’clock. And I work on the basis of the soul. It’s done. Six, usually six hours of eating and the rest of that I don’t eat anything. But I still pack a good 2500 calories, maybe 2800 calories depending on how much exercise I’m doing into that very small period of time. I’ve just worked out what 1015 Start high enough in the protein came for me. So when I say that some are eaten speaks and whatever it is all the time, I will have a Sheik and I’ll put a collagen into the sheik and that increases the protein intake for me. So I managed to fit my protein into things like sheeps as well. Yeah it’s a shakes a NOT gate but at the end of the day if that’s the only thing I’m eating that people are going to object to then I’m not going to get too worked up about it. Yeah, Johnny in the questions about intermittent fasting when you’re doing that so you’re in your fasting time now the only thing you’re allowed to do is intake water or other you know coffee tea those things and some people will say break the fast with its people who are selling products will tell you but eat the fast with them protein and fats. Yeah, I’m not I’m not convinced. Sometimes coffee It’s not that it’s not a foot but you have to demand that if you’re going to take coffee with it then it’s going to give you a boost. If you’re needing the coffee in the morning to give you a boost then you need to ask yourself why you need the best. Where is your body not functioning properly? Are you not getting the right nutrients and are you know sleeping well enough? And are you just addicted to it? So and feel addicted to it? Then cut it out? I don’t know. I know I’m a fan of coffee. I enjoy my coffee but I don’t I don’t drink a lot of it. Don’t judge me coach v. So


Andrew Cross  34:43

coffee there’s a lot of See I


Virginia Czarnocki  34:44

like coffee. I like it does I chicken. I like it. I like to eat. So I’m awful human being what is the last time of the day like what’s my cutoff point for eating? You know, I mean, I know I shouldn’t eat before I go to bed, obviously, but You know, are we talking like four hours before I go to sleep or six hours before I go to sleep what’s healthy? So if you’re, if you’re fasting, then take it from when you have your first meal in the day, so just know that it tends to here and all I haven’t had any fidget. Yeah, it’s my coffee too. And I’m not hungry either. The thing is I’m not I’m not hungry, because my body’s adjusted well to my last meal. Oh, my last meal. Six, seven o’clock. Okay, and you’re going to bed at 11 midnight. And, yeah, 10 1011 I try not to stay up as late as midnight because another thing I’ve found is that and sleep is really, really important for you. And if you’re not getting enough sleep, so it’s what you see in either I’m the anti I’m the anti everything that you’ve just said. I eat too much. I drink way too much coffee and I never sleep.


Damon Pistulka  35:57



Virginia Czarnocki  35:58

So me cortisol levels don’t


Damon Pistulka  36:02

sleep. Let’s talk about sleep. what’s what’s the right amount of sleep? Or reasonable monitor sleep?


Virginia Czarnocki  36:09

logs like IRAs doomed? Yeah.


Andrew Cross  36:14

Well, you do have a


Damon Pistulka  36:15



Virginia Czarnocki  36:17

Personally, I think you want to be getting and I’m going to tell you why I say this. Personally, I think you want to be getting somewhere that ain’t about for most people, and I’m just going to be realistic about it. six to seven hours sleep on and I’ll tell you why I say six to seven, you’ll have lots of other people telling you for longer and that’s good enough to tell you to do it for longer, but you know, you might stress yourself out even more by trying to sleep long periods of time. And the way that I’ve managed it is by having my downtime through the DEA. So I can’t usually sleep any more than six to seven minutes. These canes have been conditioned, and I’m just too damn busy and always have been. So I’ve tried to tap in that little bit of don’t take him through the day. I am not a meditator, and I am actually qualified to teach it. But I find that I find it stresses me out. And I think there’s probably a lot of people out there who feel the exact same way, as you’re sitting there in that spot trying to get to this place of peace. I’d much rather just put my headphones on and go for a walk up and down the woods, and that makes me feel calmer. So I judge 100% by how I feel and how my body feels and my body reacts a lot better to the walk than it does to me sitting there stressing myself out because I can’t sit in this meditative state for x period of time. So I just, I’ve given up on that. And if you can get that little bit of downtime through the day, even if it is just a 1015 minute walk Been six to seven hours at night. And now I’m going to tell you why I think that I made. So whenever I was avoiding set and I’m going to go back to when I was here in Cayman, because the hours were that the hours were very, very long. I would end up and coming home cooking for the kids. The blackberry showed you a while ago that was the BlackBerry was still always there and I was always checking, the kids would go to bed and I would sit down and work. And I can walk into two half past two in the morning on a regular basis, given the volume of work that I had. And then getting back up again, it’s six the next morning. I was functioning well on that, or at least so I thought that I was done. Like my distended belly at that stage was nothing but it. I’ve done a figure competition before so my favorite competition Bailey and my distended belly. I was very conscious of the fact that my Bailey was dissented. And I think it was due to that. So whenever I changed my life, and I introduced more sleep into my life, that was the first thing that went, nothing else changed. The stress labels didn’t change. The exercise didn’t change, the diet didn’t change, the water consumption didn’t change. The only thing that changed was the sleep. And that I recognized a no, if I don’t get enough sleep, I can feel it. I can just feel it within my body because my body knows how good it feels when it’s had adequate sleep. So whenever somebody says to me, how long should I be sleeping for? The first thing I’m going to do is say, Wait, are you too slow? add an extra two hours to do that for two to three weeks and see how you feel. Stand on the skills because I think you’ll lose weight by just Changing the amount of time that you sleep.


Damon Pistulka  40:04

Yeah, that’s interesting. Because, yeah, I Well, I sleep six to seven hours. That’s about what I sleep every night and, and I have never used a while in the last five, six years I haven’t used an alarm clock. And it’s just my, that’s my body tells me it’s time to get up. And it I just thought I was glad to hear this not too, too, because you hear you can say, Oh, you need to sleep eight, nine hours. I’m like, man, my body just just not gonna happen. It’s not going to happen. So, that’s good to know. But you’re right. I mean, if that for me personally, if it goes down, sometimes it’ll be four or five hours. If If someone’s waiting on me heavily or things like that, and that man now that’ll, that’ll cause havoc in my no brainer, especially about two three in the afternoon. It just catches up with you and you get on the second Third day is really bad. But yeah, sleep is a killer if you don’t do that, right.


Virginia Czarnocki  41:06

I think guys, when we chatted, Damon we were talking about, we were talking about, like sleep in general and things that can affect you as you get older. And I think one of the things that a lot of people get when they get older as they get the editable Lake center, know, I’ll always be going see a doctor first because that can be a whole other reasons for clamping in the lakes and the muscle spasms in the lakes. But one thing that I have found that really benefits that is magnesium intake in the body. So taking a magnesium supplement. You don’t just have to take the supplement. You can also take something like Epsom salts and put that into a spray bottle with a little tiny bit of oil in water and then just spit it out on your legs. And another thing that works and it’s an old wave But I’ve seen it done with enough people know, it’s about of white soap, and just to rub the weights on your on your legs. But that’s something that affects a lot of people as well. And it stops a lot of people as the age from sleeping. Yeah, so it’s not a diagnosed medical condition and it’s just something that’s annoying, you knew then instead of heading off to the doctor for some sleeping pills to try and block it out, then look and see whether it’s up is that a veteran deficiency and so many of us are deficient in vetements as well because the soil that we’re using nobodies is depleted of all of the essential nutrients that it had years and years ago. And magnesium is one of those nutrients that’s not rich in the soil anymore. So simple and supplementation and I’m not nothing fancy just just like simple, everyday things that you need from vitamin C to vitamin E says. Thank you To your iron as well your iron levels are going to get going a lot as you get older to.


Andrew Cross  43:07

Especially for where Yeah,


Virginia Czarnocki  43:09

well I have this thing called an iron fish. And it’s that it’s actually that is a piece of iron that just gets popped into the kettle every time the kettles being boiled or if it’s something that I’m making that you’re eating all of like a soup, import the a and fish into the soup as well. And your liquid then absorbs the iron from the iron fish.


Andrew Cross  43:31

Wow. Wow. Well, the other thing is, I’ll just chime in because I think sleep is like, is really critical. And yeah, I think it’s something you have to fight for. I mean, not you have to really work hard to make sure you get the right sleep I think because I live with, you know, a person who has struggles with sleep, always has hope. And and I’m lucky but also watch out for apnea. You know, people have it and don’t know it. I have Had it been your control for about 10 years, but I think after I started on apnea treatment, I probably instantly lost 15 pounds. And it’s a silent killer. Oh, yeah. Yeah, no, you don’t have a loud score to have it. Yeah,


Virginia Czarnocki  44:20

nothing. Sleep. Sleep is a massive thing. And so many of us think that we’ve been superheroes by by not doing it. When I know I spin it like in this my legal days, my younger legal days whenever I was doing it, and I never really needed a ton of sleep. It always made you feel great. And even whenever I was doing it in the last few years, but I just didn’t realize the extent of the like the damage that I was doing to my body until I noticed that shift in my belly. And it was like for me, it was it was massive.


Andrew Cross  44:58



Damon Pistulka  45:00

Michael just said I was an elite sleeper the first 35 years. Yeah. We all know someone have asked my son who’s 21 there’s about 18 hours sleep cycle for him.


Virginia Czarnocki  45:17

Sunday same sadly my daughter isn’t sleeping through the night. You skip. Let’s have a chat about that at some point, Jennifer, feel free to reach out. Yeah, actually, I went to the first one here was a gene for sleeper. And then I learned a few lessons for the next ones that came along that Yeah. It can be issued to the uncle known as male except for things like intolerances to fit in a child can affect the sleeping. Yeah.


Andrew Cross  45:49

Yeah. Yeah. Well, and I think too. for teenagers, especially, or young adults, watch out for those Those energy drinks and the red bowls. And you could drink one of those and it’ll affect your sleep. And then it’s just a downward spiral.


Virginia Czarnocki  46:09

Yeah. And there’s, there’s another one. There’s another one. So with a lot of the women that I have coached over the years, they have come to me, asking me to fix their kids, because the kids are disruptive in some way, shape, or form. So they’ve come to me and they’ve said to me, can you encourage my kids and my normal responses? Absolutely. I can. One subway switch. works with Lou. I’m going to work with you. Yeah. Yeah. How stressed are you? And what impact is your stress having on those children and what have you learned from you? Yes. Hmm. Yeah, that’s actually funny that you, you’ve mentioned that because that’s something that I’ve done a bad job at as a parent. Always. thought that I was sheltering my family from all my own stress, like they couldn’t see it, and it didn’t affect them. And then through some family counseling that we actually had over this past year, I realized that I’m actually horrible at this. That’s so for many of you out there who have not addressed that particular issue, it’s a mental thing. And it’s good. Maybe marital advice and parental advice, for sure. But look into that a little bit, how much stress on you is spilling over into your family? And how is it affecting that? That’s something that I’ve been doing in counseling sessions, because I suck at it. Yeah, it’s just the effect that it has on the kids and the parents are thinking these these kids that don’t deal with issues and these kids really don’t have the only issues these kids that go is the issues that we’ve probably been creating for them and we don’t see it. I mean, you’re not saying no to Cause your kids issues but the pickup on absolutely everything.


Damon Pistulka  48:06

Yeah that is that is 100% I say to my kids


Virginia Czarnocki  48:11

I apologize to me in a regular basis paste them up I’m sorry I know I’ll have messed you up you might not realize no but yeah time in the future you’ll blame me for this


Damon Pistulka  48:22

write that down because I mean well because you know on the outside people can look a look at look at families and they go oh, that’s a great family but you start to peel back the onion everybody I don’t care you can look from Bill Gates to the homeless person that you see on the street with with two kids it’s it’s all this there’s there’s a similar similar issues we all have these kind of things that that as we become more aware of we can help to to affect positively but when you don’t know you don’t know.


Virginia Czarnocki  48:59

Yeah, no way. So I’ve seen that a few comments don’t hit and people seem that a bad sleeper. And you know what I’m going to, I’m going to say to you if you’re a bad sleeper and you haven’t been diagnosed as having a medical condition, I’m going to tell you to do exactly what I said for that 66 strong challenge of may drink a gallon of water. Yes, you will pee for the first three or four days your body will adjust to it after three or four days and you wouldn’t find that you’re in the bathroom every two seconds. Introduce the water, do high intensity interval training. That doesn’t mean high impact. So a lot of people are afraid of it because they think you know impact impact. You do not need to be doing it with impact. You just need to be doing high intensity training of some kind. It does tie your body out in a good way and help you sleep. Yeah, sleep, some personal development. Take a book, allow yourself that 20 minutes of downtime so that you’re not completely wiped Or 24 seven and switch off all of your electrical appliances one hour before you go to bed and that doesn’t mean that you leave your phone underneath your pillow. You actually put it out of the way hmm yeah try those things alcohol is that is that like a no brainer in Maine. So here’s an interesting thing about alcohol and something again that I noticed with a lot of a lot of business people. They will hold it all off to the weekend but let’s forget about the ones who come home at eight and have that needs to take us all the way in which I hate to see applies to women a lot more than it does to me. And first thing they do when they jump in is grab the way before you do that is drink a big glass of water. But if you do not on the basis of the weekend, so it’s your ad it’s the only drink on a Friday and Saturday. that alcohol is no if your body until you start again the next weekend. So even though you’re not drinking all week long, that alcohol is still effectively in your system. So your body may only have a couple of days that it doesn’t actually have alcohol in it. But other than that, if you’re drinking, having a good drink on a Friday and a good drinking necessity and maybe run into orbit into a Sunday, which is what I usually see, but the time you get to your next lady, still probably the end or just cleaning out your system. So you effectively have alcohol in your system the whole week.


Damon Pistulka  51:36

Wow, that’s something that’s something the that’s really something there. So when


Andrew Cross  51:46

how much to two glasses a day, but it’s all on Friday. doesn’t quite work


Damon Pistulka  51:54

all on


Virginia Czarnocki  51:57

the alcohol to the streets.


Andrew Cross  51:59



Virginia Czarnocki  52:00

yeah. coping, coping, coping mechanism. So, Coach V, I put high intensity interval training 20 seconds on 10 seconds off for four total minutes. Is that right? Yeah. And you’ll find a whole lot of those workouts coming up on my YouTube channel. I actually have loads of them on there already. They’re just currently unlisted, because I’ve been doing them with the groups. But that all good Oh, no, so I’m opening them all up. So you’ll be able to go in there and find a four minute workout every single day. And as I said, four minutes, it doesn’t need to be just four minutes, you can repeat it. So you could essentially go ahead and get one of the four minute workouts and then do another one after that. But if you’re getting to the stage of doing them for an hour, and then you have to go back to the start, do the very first one, and do it so that you’re struggling to another one.


Damon Pistulka  52:56



Andrew Cross  52:57

Cool IRA. If you could repeat that again.


Virginia Czarnocki  53:01

Look at the comments. I wrote it down. Okay.


Damon Pistulka  53:05



Virginia Czarnocki  53:06

So I market to women because as you all know, when you’re doing marketing you need to have a particular audience to be able to get your message out there. And my gym was just as many men as the boys women, so I’ve cleaned this mainly pain over the years and in the military. It was very few women it was all mean. Yeah, yeah. We wake up we grab our water. We drink some water with my coffee. After you’ve worked what out?


Ira Bowman  53:39

I hate you. I hate her. Oh, no. No.


Virginia Czarnocki  53:45

She picks on me all the time, dude.


Damon Pistulka  53:48

No, I at least I get up and read the morning but working out before I have coffee I’m gonna have that one’s gonna be


Virginia Czarnocki  53:55

pretty well. You want me to spend my whole day on the toilet When they first


Damon Pistulka  54:04

decided, Okay, so let’s be realistic. Does that work for some of my age? Because I want to tell you that it’s a whole,


Ira Bowman  54:10

like a week off of work to start.


Damon Pistulka  54:12

Yeah, I figured that it’s gonna be


Virginia Czarnocki  54:18

I’m gonna be straightforward. This is a, this is a benefit of working from home as an outside sales rep. like going to the bathroom, I noticed probably gross for some people, but there wasn’t always the opportunity to go to the bathroom. So you had to be careful when consumed just so that you didn’t have to go. Because you’re going cold calling the buildings. Oh, yeah, you don’t have any place to go. You know, it means like I’m in my office. So being home, I can do this. I’ll do it. So let’s talk about the P and what the implications or what that could mean. So if you’re finding that you’re having to go to the bathroom on a regular basis, if you’re finding that you’re having to go to the bathroom in the middle of the night. I can indicate stress again. But it can also be just the fact that you have a weak core that you’re not properly exercising all of your muscles. There are some really, really easy exercises that you can do. There one’s called a date bug. So if you if you do watch any of the videos that I have got, I specifically tell people that it’s what I’m doing, but I will always say to them, right here we go flat back to your belly button, feel your belly button being pulled in towards your spine, tilt your pelvis, so just tip the pelvis up slightly, and then feel as if you’re pulling a purse. So you’ve got a person a purse string. So the feeling that I want you to have in your belly is that you’re pulling up on the purse string now. Mine’s a murse. And we have we only have four It is live


Ira Bowman  56:03

sorry, real


Damon Pistulka  56:07

awesome, though. I mean, coach me, it’s been so good to have you with us today. I’m gonna let Andrew is going to take us out of here but cage the information and a lot of stuff we can use and you know the gallon of water motivational format. It’s a high intensity, urine integration. If you


Virginia Czarnocki  56:26

just call coach V, she’ll be glad to slice you to pieces, and she’ll do it.


Andrew Cross  56:34

Yeah, no, this is this was great. Coach be sure. Yeah, this is. Yeah, it’s great. You know, I think it’s timely to this is great opportunity while we’re all sitting at home and working to use an extra time to maybe try some of these things and you know, with Yeah, especially you IRA


Virginia Czarnocki  56:57

Ira needs to come and see me for A month. I knew I would be that would be alright with me on the Cayman Islands. I’ll go through the torture because the view is you can’t beat it.


Andrew Cross  57:08

Well, yeah, that does some living in heaven. Sounds great. And anyways, next week, anyways, we’re still going back to the tables after as we do. So if y’all want to stick around great comments there. I think we got most mostly stuff posted for Coach B. If you want to check out our website, YouTube and LinkedIn profile, please go ahead and connect with everybody. Well, you knew folks here was great. And I think next week do what is our lineup I forgot.


Damon Pistulka  57:36

Okay, we’re going to be talking about buying a business next week. Yeah. Oh,


Ira Bowman  57:41

you know something about that?


Andrew Cross  57:43

Yeah, I’ve heard that before. Yeah. Yeah,


Damon Pistulka  57:50

yeah. Well, real good. We’re gonna go back to the tables now. Thanks a lot, Coach B. We’ll continue the conversations there.


Virginia Czarnocki  57:57

Thanks, everyone.

Schedule a call to discuss your business goals and answer your questions on growing business value, preparing for sale or selling your business.

Check Out Posts Talking About Sales.

Related content

These posts may also interest you

Developing Annual Net Income Projections

In this week’s Exit Your Way Roundtable our guest speakers were Andrew Cross and Damon Pistulka. Andrew and Damon are the Co-founders of Exit Your Way.  Exit Your Way helps business owners build businesses that provide more money today that they can sell or succeed when they are ready.  Today we are discussing the final part in building annual projections.  Estimating the fixed costs and calculating the projected net income.

Developing Annual Projections

In this week’s Exit Your Way Roundtable episode, our speakers were Damon Pistulka and Andrew Cross. They are the Co-Founders of Exit Your Way. The conversation of the episode started with Damon sharing the topic of this episode.  Damon and Andrew help their clients build businesses they can sell or succeed.  Developing accurate projections is a big part in building a successful business.

Annual Strategic Planning and Projection Development

In this week’s Exit Your Way Roundtable episode, Andrew Cross and Damon Pistulka covered the steps business executive teams can use to perform their strategi planning for the upcoming year.  This episode is the first of a 3-part series where Andre and Damon will cover strategic planning, projection development for variable costs, and projection development for fixed costs to project the net income.