Vanessa G Fitcast (Vanessa Gillette, Omar Pozos)
Explore every episode of Vanessa G Fitcast
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 26 Sep 2022 | Ep.86 How We ACTUALLY Did With Our Nutrition In Europe | 00:34:13 | |
We are back state side and excited to share our trip with you!
This episode is a follow-up from Episode 84, “10 Days in Europe Without Over-Eating, Here’s How We’re Doing It”.
In that episode we set goals for our trip and talked about our plans for making sure we can feel good in our bodies.
How close did we stick to our plan and goals? Find out in today's episode! We have some exciting stories to share and some take home lessons you can apply to your life as well!
Time Stamps:
(1:12) Back State Side
(2:17) How We Wanted to Feel Our Monday Back
(2:42) How Omar is Feeling
(5:02) Recapping the Trip
(8:32) Spilling the Wine
(15:02) Vanessa’s Favorite Moments in Paris
(17:12) The PIZZA
(18:02) Crashing a Private Party
(29:02) Enjoying Environment over Drinking
(33:12) Please Let Us Know If You Have Any Questions! --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 30 Oct 2023 | Ep. 143 Emotional Regulation Masterclass Part 1 | 00:31:45 | |
What we're about to share with you changed my life and our hope is this perspective on emotions helps you get unstuck...
I've shared a lot about my hormone healing journey and while the physiological component of that is important, it was the emotional and psychological component that I really had to work on as I gained weight, looked in the mirror, and questioned the love I had for myself.
We've had Leslie Crevar on a few times and I want to give her 100% credit for this concept and framework we are going to share with you today that I presented on recently at our client retreat.
In part 1 of this 2 part series, we are going to share a story from about a year ago about the emotions I was facing then and how I was able to use what I'm going to teach you today recently and reframe the circumstances that were present. This is one of the keys to emotional regulation.
We'll also discuss how to combat negativity, explain the framework, and stick around next week for Part 2 where we'll give a few more examples and how to instill self-love long term.
Time Stamps:
(1:21) Recently Presented On This Topic
(2:30) Visiting Omar’s Family and Rock Bottom
(6:27) Advice If You’re Feeling Stuck
(8:14) Back in Elementary School
(17:57) The Model Taught By Leslie
(21:42) Compounding Negativity
(24:30) Writing The Framework Out --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Podcast Link I Shared In The Episode: https://podcasts.apple.com/us/podcast/increase-your-impact-with-justin-sua-a-podcast-for-leaders/id1058589696?i=1000626655958 --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 23 May 2022 | Ep68. How to Get Your Body Beach Ready Fast | 00:24:50 | |
The mistake most women make when they realize that summer is right around the corner and they have a beach trip or a summer vacation that they want to look and feel lean by, is that they start working out a ton. This is a problem for a few reasons… The 3 biggest reasons are: you can’t out-train a bad diet, you’re going to have to tighten up your nutrition, and over-training can lead to injuries that set you back. But let’s say you’ve been consistently strength training on a periodized strength training program so you don’t jump into working out… another mistake I see women make when trying to get beach ready is that they go from not paying attention to their nutrition at all to jumping into a low-calorie diet. Maybe they do a diet with a name like Optavia or Keto or maybe they just start tracking calories and let MyFitnessPal tell them how many calories they should eat. Today's episode is all about how to get beach body ready the right way and have sustainable results throughout the summer and beyond.
Time Stamps:
(1:30) Summer is Officially Here (3:08) Tightening Up Your Nutrition vs Ramping Up Orange Theory (6:00) Injuries from Crossfit Days (10:05) The Dangers of MyFitnessPal (11:40) The Vicious Constriction Cycle (13:45) Recent Zoom Call Example (17:48) The Best Way to Get Beach Ready (22:48) Our Past Episodes --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 19 Dec 2022 | Ep.98 These Are The Foods That Make Fat Loss Easier | 00:33:24 | |
Fat loss isn’t about eating specific “fat-burning” foods...
Going into a fat loss phase is pretty simple (as long as you're not metabolically adapted or dealing with hormone issues)...
It just takes eating in a modest calorie deficit, eating plenty of protein and whole foods, staying active daily, managing stress, and sleeping 7-9 hrs/night.
But just because a fat loss phase is SIMPLE, it isn’t EASY.
Understanding WHAT to do is easier than knowing HOW to do it.
You need a strategy to make it feel easy.
Creating convenience with your diet is one of the quickest & easiest ways to increase your consistency.
We'll share with you the three convenience food types that will make it easier to stick to your plan and get fat loss results, share specific foods for each food type, and how to make quick and easy meals to increase your consistency.
Time Stamps:
(1:35) Foods That Make Fat Loss Easier
(4:52) Simple vs Easy
(6:02) 3 Categories of Foods
(8:55) Precook/No Cook Foods
(25:39) Individual Sized Items
(27:20) Frozen Foods
(30:59) Full Grocery List Guide
(31:37) Amazon Gift Card Giveaway! --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 24 Oct 2022 | Ep.90 How I Stopped Binge Eating | 00:41:48 | |
We're riding the vulnerable train today as I explain part of my past with my binge eating... This is an area that I've shared snippets of my life in past episodes but never have shared the raw and gritty details until this episode. I want to share my experience and overcoming this even if it helps just one woman out there who's struggling too because it was one of the darkest points of my life and you deserve happiness and to feel your best. Omar and I will discuss what is binging, why binging doesn't have a finish line and it is gradual steps in the right direction, the 3 things I did to overcome my binge eating, and more.
Time Stamps:
(1:39) Our First VGFN Retreat
(3:50) My Past Binge Eating Tendencies
(5:43) Shoutout to Chef Mike
(9:50) Defining Binge Eating
(12:10) Binging vs Over Eating
(14:39) What Led Vanessa to Binge Eating
(25:00) Improving on Binge Eating Tendencies
(26:05) “Food Rules”
(30:00) Flexible Reverse Dieting System
(34:35) Reframing Beliefs and Self-Talk
(38:30) Hiring a Professional
(39:13) Celebrating the Next 10 Episodes --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 Dec 2024 | Ep. 202 Are You Pushing or Pulling Yourself To Your Goals? There's A Difference | 00:18:11 | |
I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence… My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say “I’m fat.” No idea how to respond (I was 16 at the time), I defaulted to “don’t say that!” Of course, considering I was talking to a 5 year old, this just prompted a “why?” I too thought “why?” WHY is a FIVE year old girl picking apart her body? I was very familiar with the struggles of comparing my body to other girls in high school, finding myself wearing looser shirts and positioning myself in photos to hide the parts of my body I was ashamed of… But this was when I first realized just how much diet culture and negative body talk affect us. When women say “I can’t eat that” or “I’m on a diet”… girls hear that too. This has always been a deep driver for me as a coach… Despite the 1000+ women my team and I have coached over the last 5 years, I was NOT put on this earth to help women lose weight. I was put on this earth to help women LOVE their bodies by HEALING them. Is weight loss often a part of that journey toward health? For sure! And our girls are dang proud of the external transformations they achieve. But these transformations come from a place of LOVE and wanting to give ourselves the gift of consistent energy, regular PMS-free cycles, freedom to eat foods without fear of GI issues… not from a place of self-hate or shame.
In this episode, we'll discuss how to pull yourselves toward your goals in a positive way rather than being pushed by ego or in negative ways. This is a powerful mindset shift to head into the new year with and we hope you start adopting it today!
Time Stamps:
(0:42) Shared A Recent Story On Instagram
(5:45) Pulling Ourselves Into The Positive
(8:45) Imagine You Are Talking To A 5 Year Old
(15:55) Our Individualized Approach --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 Jan 2023 | Ep. 102 Our 2022 Biggest Mistakes, Lessons, and Reflections | 00:41:37 | |
You know what we thought would be fun? Reflect on our mistakes last year and share it with you...
We joke as we know that all mistakes are lessons in life and we hope and we want you to learn from our mistakes so you don't repeat them.
Alex Long joins us in the podcast studio again along with Omar for our first in-person tri-episode (is that a thing?) to have an open and honest conversation about our thoughts and reflections on the past year.
We then share our intentions going into 2023 and our focused action item. We would love to hear from you on what your action item will be for 2023!
Time Stamps:
(1:27) The Studio AKA The Kitchen
(2:32) Alex’s Biggest Mistake in 2022
(7:34) Co-Dependance with Work
(11:52) Vanessa’s Biggest Lessons in 2022
(20:57) Over Consuming Caffeine
(27:32) Omar’s Biggest Lesson of 2023
(35:27) Do It Scared
(36:02) Omar’s 2023 Action Item
(37:16) Vanessa’s 2023 Action Item
(37:56) Alex’s 2023 Action Item
(40:45) Please Send Me a DM --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 25 Apr 2022 | Ep64. Carbs Vs. Fats - Which Is Better For Fat Loss | 00:31:23 | |
We’ve all heard how low-fat is better or low-carb is better... why all the controversy? The thing is everyone wants to have a singular, magic solution to weight loss, but unfortunately it just doesn't work that way! If you want to find out the correct approach to weight loss, join us in today's episode as we uncover the truth about low-fat diets vs. low-carb diets, and which one you should use! Time Stamps: 01:35-02:24 Talking carbs vs. fats, which is one best for your body? 02:27-07:00 Low carb and high fat diets, and what they do to your body. 07:01-11:09 What is the purpose of carbohydrates, and what happens if you remove them from your diet? 13:50-18:31 Vanessa’s experience with low carb and high fat diets (the keto diet). 18:49-22:49 Vanessa’s experience this time now trying HIGH carb and LOW fat diets. 26:45-30:16 The main takeaway, on which one is best, carbs or fats? --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 23 Jan 2023 | Ep. 103 Will You Gain Weight During a Reverse Diet? Here’s What You Need to Know | 00:29:52 | |
Are you wondering if you will gain weight during a reverse diet?
This podcast episode is for you! If you've following my journey over the past year, you know I have been on a hormone healing journey that has caused me to gain some weight in the process. I have been an extreme case and I want to let you know that not everyone gains weight during a reverse or needs to reverse.
With that said, we discuss the science behind reverse dieting and the factors that affect weight gain or loss. Learn about the benefits and potential drawbacks of a reverse diet and get tips on how to minimize the risk of weight gain.
Stay informed and optimize your reverse diet plan with our comprehensive overview of what you need to know before starting a reverse diet. There are instances where clients have recomped their bodies, look better aesthetically, and some have gained body fat in a way that will allow them to diet in the future. We want you to know the truth and if you've ever said to yourself, "I'll do whatever it takes" to get your dream body, this might be what it takes.
Time Stamps:
(0:20) Sweating in the Podcast Studio
(0:58) Simple Explanation of Reverse Dieting
(3:45) What Happened to Me Might Not Happen To You
(6:25) Reverse Dieting and Feeling Better
(8:57) What Can You Expect?
(14:09) Body Recomposition
(18:22) Gaining Body Fat
(22:00) One of My Favorite Quotes about Healing
(25:45) Doing Whatever It Takes
--------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 20 Sep 2021 | Ep33. How Horse Girls Should Workout To Look And Perform Their Best | 00:45:26 | |
Every rider wants to look long and lean on their horse... But more and more equestrians are recognizing that improving your fitness doesn't just make you look good- it can improve your riding too! In this week's episode, we break down exactly how to work out to feel tight in the saddle AND fit into your show clothes. And don't worry, we know time is precious for horse girls... That's why we give you a workout you can do at home or at a horse show in just 30 minutes! All you need are resistance bands (like these) and you're on your way to gaining strong, toned muscle without losing time in the saddle! Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 May 2022 | Ep67. How Anne Lost 20lbs in 4 Months With Hypothyroidism | 00:38:32 | |
When Anne came to me she literally said “I feel like i've exhausted all of my options…". She had tried just about everything to lose weight from whole 30 to tracking macros to hiring dietitians. She was working herself into the ground with exercise and doing everything she possibly could, yet she wasn’t seeing the return and was even GAINING weight because of her hypothyroidism. I can’t wait to share with all of you all about how Anne has done since joining VGFN and hopefully inspire and motivate some of you who may also feel like a lost cause. Anne told me on our very first call together that she was scared to see pictures taken of herself because she hated her body so much… NOW she’s eating WAY more food and all of her favorite types of foods, she’s working out less, she has tons of energy, and she’s lost almost 20lbs in 4 months. In this episode, we cover Anne's story and struggles transitioning from collegiate athletics, her former 1400 calorie lifestyle and how her reverse dieting process went, how Anne sets goals now for trips and abnormal events, and SO MUCH MORE!
Time Stamps:
(1:10) Our Guest Today (1:50) Anne’s First Consultation Call (3:40) Anne’s Story and College Days (8:00) Struggles with Collegiate Athletics and Post Graduation Transition (17:15) The Former 1400 Calorie Life (18:00) The Reverse Dieting Process (23:05) Modern Marketing and Diet Culture (25:35) Anne’s Testimonial for VGFN (26:51) Money Mindset and Investing in Health (32:20) Setting Goals and Intentions for Trips and Abnormal Events (35:42) Anne’s Parting Advice (37:27) Where to Find Anne --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 28 Feb 2022 | Ep56. Here's How To Best Workout To Reach Your Goals with Aaron Gilbert | 00:34:34 | |
If you're not seeing the results you want in your body, but you're still relying on group fitness classes, generic workout apps, or getting your workouts from Instagram or TikTok... your body is not the problem, it's your workout program that's holding you back! VGFN Movement Specialist, Aaron Gilbert, joins us today to break down HOW to train your body for weight loss, WHY it's important to have a training program customized to your body, and WHAT to do to get started on your own!
**Aaron's previous IG @nolaboyinhtown was HACKED on March 14th** Follow Aaron's NEW Instagram account, HERE!
03:00-08:00 What exactly is a movement specialist, and why it’s important to have a training program customized to you and your abilities. 08:31-12:32 For our equestrian athletes, a custom VGFN training program can not only help them achieve physical changes, but it will also carry over to their riding and showing. 13:12-17:01 What is the best way to train for weight loss? 17:16- 19:16 To get the lean, toned body you want you don’t need to do more cardio or even exercise more. 19:45-21:46 Is your training programming setting you up for success or for injuries? 24:28-27:20 If you have a custom training program tailored to you and your needs, aches and pains don’t have to be part of your everyday life. 27:54-31:08 When it comes to changing your body, training isn’t everything; it’s only part of the equation. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 02 Jan 2023 | Ep. 100 The Best Way To Lose Weight in 2023 | 00:32:34 | |
So many people make the mistake of thinking that the key to feeling more confident and feeling leaner is to eat less and exercise more...
This couldn't be further from the truth and I don't want you to make this critical mistake heading into a new year. There's a better way to achieving the body you want and feeling your absolute best.
The two biggest issues we see with clients coming into VGFN: what they were doing in the past might have caused them to get to where they are now which is ultimately not where they want to be and eating less and exercising more isn’t actually a plan.
In today's episode, we are going to share the best approach on HOW TO lose weight in 2023 sharing our simple 4 step formula AND we have an exciting FREE opportunity for you that you won't want to miss!
Time Stamps:
(1:15) Episode 100!!
(2:15) Drawing the Winner for Our Giveaway!
(3:03) Congrats to Jenna!
(4:25) We Love New Years
(9:27) “I Used to Be”
(13:09) Eating Less and Exercising More Isn’t A Plan
(20:45) What is The Best Way to Lose Weight in 2023?
(24:42) Why Do You Want the Goal?
(26:24) The Plan and Action Steps
(27:02) Our 4 Step Formula
(28:27) Our Free Metabolism Challenge on January 9th
(31:20) Please Share, Rate, and Review --------------------- Join Our 5-Day Metabolism Reset Challenge - https://vanessagfitness.kartra.com/page/Azd23 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 12 Apr 2021 | Ep10. 7 Signs You're Undereating & Why It's A Problem | 00:26:30 | |
Are you undereating? Listen to find out! Today, we cover 7 signs that you're undereating and why it's keeping you from losing weight and loving your body.
--------------------- Download FREE: 6 Simple Recipes for Girls Who Don't Cook --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 28 Jun 2021 | Ep21. My Body Image Struggles (& What To Do If You’re Struggling Too) | 00:32:58 | |
Imposter syndrome is loosely defined as doubting your abilities and feeling like a fraud. Over the last few weeks, I have been battling with my own body image struggles, and hiding from the scale/ mirror terrified of what's in front of me. There have been late nights of "binge-like" thoughts running through my mind, thoughts of self-sabotage; but I will not give up on myself. I am embracing these struggles, and attacking them one by one. We all have issues, some people might be more aware than others, but none of us are perfect. Join us in today's episode as we open the door to my body image struggles but most importantly what steps I'm taking to help me get out of this situation. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 03 Jan 2022 | Ep48. How To Train Your Mind To Reach Your Fitness Goals in 2022 with Justin Su'a Part 1 | 00:30:37 | |
In today's episode we welcome a very special guest, Justin Su'a! Justin is a mental performance coach for the Tampa Bay Rays baseball team and host of our daily favorite podcast, Increase Your Impact. He has worked with top NFL, PGA, MLB, and NCAA athletes, as well as top corporate leaders to improve their mental performance game. Join us in today's episode as we talk about how you can train your mindset to help you achieve your 2022 goals! Follow Justin Su'a on IG HERE! Topics Covered: 2:37-4:01 What is mental performance, and why is it important? 4:51-7:18 How do I train my mindset? 7:20-8:40 The power of self reflection 9:22-14:35 How to figure out your WHY 17:06-20:15 Do things by design not by default 21:31-26:16 - How you can use your mindset to help you control negative thoughts and help you achieve your goals 27:14-29:15 Your mind has limited capacity in your thoughts. If you fill your mind with negativity, it’s going to be a lot more difficult for the positive thoughts to come in. Not because you don’t exist but because there is no more room. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 18 Oct 2021 | Ep37. How To Get Fit And Healthy When Your Partner Isn't On The Same Page | 00:44:32 | |
We get this question a lot: "What do you do when your partner is constantly ordering takeout or wanting to go out to dinner, but you've recently started working on your fitness goals?" It's definitely not an easy question to answer, and instead of giving an "it depends" answer we gathered two of our VGFN coaches to give insight and share their best tips on how they do this in their own personal life. Join Vanessa and Alex as they share their experiences and talk about how to go out to dinner with your significant other, meal prepping, creating grocery lists, and even storing food at home so you too can easily tackle these challenges! Follow Alex @alex.undefined_ --------------------- Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life! To sign up for the Lean For Halloween Challenge join the Facebook group above and you'll see a post pinned to the top with all the details! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 28 Aug 2023 | Ep. 134 The Only Food Rules You Should Actually Follow | 00:35:29 | |
I used to follow endless food rules…
Don’t eat after XYZ time of night...
Only eat whole foods, nothing processed...
Don’t eat ingredients you can’t pronounce…
Don’t eat carbs outside of workouts…
I think it’s because I like structure and rules simplify things in my brain. But rules also inherently lead to rule breaking, which leads to guilt, which leads to a cycle of guilt and shame around food.
In today's episode, I want to share some food guidelines that have changed my life that I learned from Geneen Roth.
Let me know which guideline you're going to implement this week!
Time Stamps:
(1:20) First Episode In The New Home!
(2:02) Having Our Own Office
(3:42) Be Organized
(5:32) Food Rules/Guidelines to Follow
(8:42) #1: Eat When You’re Hungry
(10:52) Why We Potentially Fear Hunger
(14:22) #2: Eat Sitting Down
(18:06) #3: Eat Without Distractions
(21:43) #4: Eat What Your Body Really Wants and Needs
(27:40) #5: Eat Till You’re Satisfied
(28:51) The Hunger Scale
(29:22) #6: Eat with Intention in Full View of Others
(32:14) #7: Eat with Enjoyment and Pleasure --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 05 Dec 2022 | Ep.96 Why You Keep Eating Past Fullness & What to Do About It Part 2 | 00:19:33 | |
Part 2 of reasons why you find yourself eating past fullness and not sure why...
Eating past fullness from time to time is normal. I do it too! It can happen for a lot of reasons that aren't too worrisome. You’re distracted, things didn’t go as planned, you go out to eat, etc.
But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.
Now if you are consistently eating past fullness, the reason you keep overeating is NOT your lack of willpower, your cravings, or just who you are as a person…
In my experience coaching close to 1000 women, I’ve found that consistently eating past fullness typically boils down to 8 things.
In Part 2 of this 2 part series, we will cover the second 4 reasons why you're probably eating past fullness and what you can do to overcome them!
Time Stamps:
(1:05) Not Sleeping Enough
(5:17) Not Eating Enough Whole Foods
(9:23) Irregular Eating Schedule
(12:09) Tracking and Building Awareness
(12:35) Habits and Events From Childhood Are Affecting You Now
(16:10) Please DM Me with Any Questions
(17:41) Episode 100 Giveaway --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 27 Jan 2025 | Ep. 208 Why Your Doctor Doesn't "Believe" in Dutch Tests or GI Maps | 00:26:16 | |
Your doctor could be gatekeeping something that could transform your health...
I know that's a bold statement and I wouldn't be saying it if I hadn't seen it change my life first hand and countless lives here at Vital Spark.
I'm talking about Dutch tests and GI Maps and while there are many doctors out there that embrace these tests, many do not are are stuck in their old ways of practicing.
I want you to be an advocate for your health and that starts with awareness and knowing what is available to you when it comes to testing and finding the root cause of your issues.
In today's episode, we're going to be discussing why doctors might be against these tests, how these tests changed my life, full moon and testing, and much more!
Time Stamps:
(1:27) “Cold” In Florida Right Now
(3:27) Functional Lab Testing
(5:02) Why Doctors Might Be Against Testing
(7:12) How These Tests Changed My Life
(16:27) Full Moon and Testing
(18:32) Client Example
(22:32) The Future of These Tests
(24:57) Please Rate and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 02 Oct 2023 | Ep. 139 Are You Overeating or Undereating? Here's How to Know | 00:49:17 | |
One of the biggest questions I get is “How do I know if I’m overeating or undereating?"
It’s especially common when you’re trying to figure it all out on your own and you’ve never worked with a good coach before.
I remember when I first started to learn about nutrition and the benefits of eating at maintenance calories for health and body recomposition, I wanted to eat at maintenance, so I calculated my estimated maintenance, but I constantly found myself doubting whether it was “right” for me.
It never felt consistent to me and sometimes I felt overly full, sometimes I felt more bloated, sometimes I felt hungry, and the list goes on. I would also hear from others what they were eating and drinking and wondered why I couldn't eat or drink the same amount.
I was never sure if I was overeating or underating, but I was more inclined to think I was overeating because although I wanted to experience the benefits of eating at maintenance, I had always restricted, and so I had a fear of gaining weight by actually just feeding myself appropriately.
We specialize in helping women who have been undereating either intentionally or accidentally, and now have a slow metabolism, hormonal imbalances, gut issues, and/or a restrictive mindset with food.
In this episode, we'll discuss the role of finding your maintenance calories, the amazing role maintenance plays in your health and nutrition (and why it should have a sexier name), how to know if you've been overeating or undereating, and more!
Time Stamps:
(1:14) Our ForeverFit Client Retreat
(4:17) Super Common Question I Get
(6:10) Maintenance Calories
(9:20) Getting Comfortable Underrating
(13:50) Defining Undereating and Overeating
(17:37) Rebranding Maintenance
(18:24) Storing Glycogen for Energy and Aesthetics
(26:34) Omar’s Experience with Training and Nutrition
(32:40) Where Are You on The Calorie Spectrum? --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 09 Oct 2023 | Ep. 140 Therapist to Wellness Advocate: Lainie Phelp's Lessons on Health, Healing, and Helping Others | 00:32:58 | |
Even coaches and therapists need support of their own and today's guest has become a ripple effect by prioritizing her health and wellness...
Today, we have a very special guest with us, Lainie Phelps.
Lainie is a therapist, and also a certified life coach. She works with families within inpatient substance abuse treatment.
Before she came to us, she cheered in college and ran a mini marathon a few years back and felt great, but then she “let herself go" which is why she came to VGFN. She felt bad all of the time: low energy, tired, unmotivated, and was snacking uncontrollably.
She felt like she uses all her energy at work and then crashed at 2/3pm, so she didn’t even have energy to hang out with people anymore. She told me “I’m 25 years old but i feel like I’m 50” and was even crying often because of how bad she felt.
She had always struggled with being “the bigger girl.” She had lost a lot of weight fast in high school from doing 30 mins of cardio and 1200 calories every day, but she knew it wasn’t sustainable. She started working on eating more protein and running more before she came to VGFN, but she wasn’t seeing results.
She tried some fad diets but they were miserable. She hadn’t worked with a coach or accountability partner before, but realized that she needs the help so that’s when she reached out to me 2 years ago.
Now Lainie is coming on the podcast because she wants to give back to people what she’s been given.
She said, “Sometimes whenever I go to explain to people what I've experienced through VGFN, it's like they don't always fully understand it. And so I just want to be able to have that space and that opportunity to talk to other people and be like, there is this awesome thing that you can do. And I promise it's like going to be beneficial. I know what it's like to be the prospective client and be very skeptical because the get skinny, quick fixes are everywhere. It's all over TikTok and social media. There's all these new things. And it's so easy to fall victim to that. And so I think just being able to build that connection with women and saying, you don't have to live that way anymore. And so much more about your life can change.”
That's exactly what she did and we can't wait for you to hear our conversation!
Time Stamps:
(1:14) Our Guest Lainie
(2:44) Finding VGFN and Gaining Weight After College
(6:32) Learning to Put Yourself First
(14:08) Strategies Before and After VGFN
(17:04) Specific Changes to Nutrition
(21:44) Diving Deeper Into Hormone Health
(28:52) Advice for Women
(32:59) Where to Find Lainie --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 27 May 2024 | Ep. 173 Here's How To Speed Up Fat Loss | 00:42:29 | |
Last week’s episode, we talked about some of the things we’ve struggled with recently in our own journeys and this week, we wanted to make it more actionable by giving you all a checklist of do’s and don’ts to speed up fat loss!
For this checklist audio style, we thought we would highlight the major do's and do not's when it comes to fat loss and we came up with a lot which could feel overwhelming.
The point isn't to do or not do every single one of these tips and strategies. We want you to be fully equipped going into this summer but implemented the ones you're ready to and are excited for at the beginning and then add (or remove) more once you feel you have a firm grasp on the initial habits.
If you enjoyed this style of episode, please let us know and we have a special announcement at the end of the episode you won't want to miss!
Time Stamps:
(1:12) Omar’s Birthday Week
(1:27) Last Week’s Episode
(3:07) Starting With Dont's
(3:13) #1: Skipping Breakfast or Meals
(4:32) #2: Guesstimating Your Food Intake
(6:41) #3: Working Out Inconsistently
(8:07) #4: Over Caffeinated and Under-Slept
(9:31) #5: Staying Up Scrolling On Your Phone
(11:25) #6: Eating Out Too Much
(13:26) #7: Tracking Bodyweight Inconsistently
(15:36) #8: Barely Drinking Any Water
(16:58) #9: Fruits and Vegetables
(17:22) #10: Taking Off Weekends
(19:37) #11: Fasting During The Day and Eating Everything At Night
(21:08) #12: Sneaking Bits of Food
(21:49) #13: Don’t Shop When You’re Hungry
(22:52) Let’s Talk About The Do’s
(23:18) #1: Strategy For Your Life
(24:30) #2: Habit Track
(25:50) #3: Course Correct Quickly If Things Aren’t Working
(26:32) #4: Daily Water Intake
(26:47) #5: Fruit, Vegetables, and Protein Source
(27:22) #6: 80/20 Rule
(28:10) #7: 3 Meals a Day
(29:26) #8: Eat Every 3-4 Hours
(30:32) #9: Enjoying The 20%
(31:12) #10: Plan For Your Workouts
(32:30) #11: Taking Ownership
(33:50) #12: Make Clear Goals With Yourself
(34:29) #13: Accountability
(35:14) #14: Our Final Do
(37:59) Scholarship Opportunities
(39:42) Quick Scholarship Tip --------------------- Click Here to Apply for $15,000 Scholarship to The 90-Day Metabolic Reset! https://www.vanessapozos.com/scholarship --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 13 Mar 2023 | Ep. 110 What to Do If You Have Metabolic Resistance | 00:19:03 | |
We want to share a powerful analogy with you that may FINALLY give you that light bulb moment when it comes to metabolic resistance….
Imagine you are your dream car, whatever make and model it is. You start to notice that you aren't getting the gas mileage you used to… now what?
Do you jam the pedal down to the floor hoping if you go faster, the gas mileage won't matter? This leads to more and more issues, the car redlines, breaks down, and now you're stuck with a beautiful car on the outside that can't drive anywhere.
This is exactly what you are doing to your body when you have metabolic resistance. You push harder, slam more caffeine, become more and more reliant on cortisol and adrenaline, and eventually flatline with so many internal issues. We want you to slow down...
We'll share why taking your foot off the gas, using higher quality gas in the car, and using more fuel efficient machinery are all fantastic comparisons on what to do for your internal health so you can be running at optimal levels.
Time Stamps:
(1:12) Omar Was Temporarily Replaced
(1:44) Going Back to Episode 108
(2:52) Omar’s Dream Truck and Gas Mileage Analogy
(5:52) Focusing on De-Stressing
(9:25) We Get You’re Busy
(10:22) Improving Nutrition
(13:20) Organic and The Dirty Dozen
(14:39) Fuel Efficiency
(18:12) Please Share! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 10 May 2021 | Ep14. Overcoming Binge Eating & Becoming a Registered Dietitian: Alex Long | 00:42:05 | |
In today's episode we welcome, head dietician Alex Long. Alex joined the team in February of this year, to help us reach our mission of helping millions of women discover their best selves through scientific, connection based coaching. Alex is former athlete with a Bachelor's Degree in Clinical Nutrition and Dietetics, Master's Degree in Exercise Physiology and Sports Nutrition, and now a Registered Dietician. Most importantly, Alex has a heart of gold with a mission to help women. Join us as Alex shares her story with binge eating, and reveals the one thing she wishes she had known at the beginning of her own nutrition and fitness journey. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 18 Jul 2022 | Ep.76 From 225lbs & Bingeing to Becoming a Successful Coach: Abbey Nelson's Story | 00:30:51 | |
I have a very special guest today and someone I am really excited to introduce to the VGFN community… Welcome Abbey Nelson! Abbey is our newest assistant coach here at VGFN. We found ourselves with a long waitlist and after receiving over 100 applications, interviewing 50 coaches, Abbey was absolutely the perfect fit for us. Not only is she incredibly experienced in helping women transform their bodies and relationships with food, but she has an incredible transformation story herself that I can’t wait to share with all of you today. Abbey lost over 75lbs, overcome alcoholism, healed her relationship with food, and really transformed her life with nutrition, fitness, and mindset. Find out how she overcame all that in today's episode!
Time Stamps:
(1:36) Welcome Abbey to the Team!
(3:45) Abbey’s Story
(14:00) Becoming Sober
(19:00) The Old Narrative
(21:24) Showing Up Today
(26:31) Younger Self Advice
(29:04) Where to Find Abbey --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 27 Dec 2021 | Ep47. Make Your New Year's Goal Setting Simple: Here's How | 00:20:57 | |
A lot of people overcomplicate goal setting. By doing so, you actually decrease the likelihood that you'll eventually reach your goals. Spending too much time thinking about goals, and not enough time designing your systems doesn't get you anywhere! Join is in today's episode as we break down the most effective way to set up your goals for the 2022 year! Topics Covered: 3:57-4:57 Write your goals in ink, and your deadlines in pencil 6:38 - What are you most excited about for 2022? 7:12- What is your one year vision? What do you want your day to look like one year from now? 10:22- What are your process goals? 11:17- What do you need to stop doing? 13:51 - Who do you need in order to achieve your process goals and ultimately live the vision you are creating for yourself. 15:44 - What is your theme in 2022? --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 07 Aug 2023 | Ep. 131 The Truth About Hormonal Birth Control with Alex Long | 00:25:21 | |
We are not anti-birth control… we want you to be educated on your options and the truth...
When we speak of birth control on this episode, we are specifically covering hormonal birth control. There are many forms of non-hormonal birth control methods including condoms, spermicide, and the Copper IUD. We want you to be informed about hormonal birth control specifically.
We have our head coach Alex Long back on the show to discuss this topic in depth! Alex has first hand knowledge herself coming off of birth control recently along with helping many of our navigate their birth control modalities as well.
In this episode, we discuss the process of ovulation so you have a baseline understanding of what's happening at a hormonal level, why so many women are prescribed birth control especially at a young age, potential symptoms of birth control, and more!
Time Stamps:
(1:32) Talking Birth Control
(5:02) The Birth Control Pill
(6:42) The Ovulation Process and Estrogen
(9:27) IUD vs Birth Control Pill
(13:40) Why Women Take Birth Control
(18:22) Symptoms of Birth Control
(21:42) We Don’t Want to Scare You
(24:17) Next Week’s Episode --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 21 Nov 2022 | Ep.94 Why Your Calorie Deficit Isn't Working | 00:21:23 | |
Sometimes people get confused in thinking that losing weight is all about “calories in vs calories out”...
So they think… as long as I’m eating less than I’m burning, I’ll lose weight. And definitely makes them think, “if I’m eating WAY less than I’m burning, then I’ll lose MORE weight”
But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.
There’s a few things to understand here…
Calories in vs. calories out is correct, it’s the law of thermogenics.
HOWEVER, people don’t realize that your calories out changes easily, ESPECIALLY in women.
We want to share HOW to actually get on the path to weight loss depending on where you are currently because it isn't the same for everyone.
Time Stamps:
(1:18) Just Got Married!
(2:27) Calories In/Calories Out is an Equation
(6:52) Explaining It To a 5 Year Old
(9:32) The Mental Exhaustion Side
(13:52) The Big Rocks of Body Recomposition
(16:00) How Long Will It Take?
(20:09) Our $250 Gift Card Giveaway --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 06 May 2024 | Ep. 170 Featured Replay: How To Stay Disciplined And Consistent With Your Diet | 00:21:21 | |
It's easy to get derailed or taken off course with our busy lifestyle, but what can we do to take ownership of our situation and jump back on track? We can have all of the knowledge, resources, and support we need but if we don't have the right mindset we will inevitably fall to the levels of our environment.
In today's episode we will share actionable information and tips to help carry you on the tough days, on the days when you want to give up on your diet. Join us, and learn along with us about what it takes to stay disciplined and consistent. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 10 Jun 2024 | Ep. 175 The Elimination Diet You Need to Start Today (It's Not What You Think) | 00:20:00 | |
We havent ever talked about elimination diets beyond my vague reference to the LEAP protocol that you might follow after doing an MRT food sensitivity test in the last episode…
Well here’s an elimination diet that EVERYONE should follow immediately.
This will help you get better, faster results no matter WHAT your goals are.
This is an identity elimination diet.
You might not be really sure of who you want to be, but you probably have a pretty good idea of who you DON’T want to be.
Maybe you’re not really sure what the END goal for working out and dialing in your nutrition is, but you do know that you don’t want to go to your closet and stress about whether or not your favorite jeans are going to fit.
So rather than focusing on ADDING things- adding workouts, adding tracking your food, adding a step goal, adding a bedtime routine, adding a morning routine… how about you focus on ELIMINATING what isn’t working? Eliminate the things that the part of you that you aren’t really proud of is doing.
In this episode, we'll share a powerful Matthew McConaughey quote to frame our conversation, why elimination is essential, and how to start eliminating things from your life that no longer serve the person you want to become or the person you don't.
Time Stamps:
(2:07) Elimination Diet Everyone Should Start
(4:00) Matthew McConaughey Speech
(6:18) Omar’s Perspective
(8:15) Stealing vs Gathering
(9:50) Cutting The Things We Don’t Want
(14:59) What Are Things You Can Start To Eliminate? --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 23 Dec 2024 | Ep. 203 How to Eat for Hormone Balancing - Simplified | 00:18:15 | |
Everyone wants to know how to eat to balance your hormones and I wish it was an easy answer...
“Just tell me what to eat” people will ask.
I’m actually really happy that we as a culture have shifted away from the low fat of the 90’s, low carb of the early 2000’s, and the overall fearing calories of recent years, and are starting to bring awareness to eating FOR hormone health!
But we’re also very much still a culture of processed foods and fast food.
Everyone’s living off caffeine and stress, and our blood sugar is all over the place.
Eating to balance your hormones is a matter of going back to basics and eating in a well rounded & nourishing way.
In this episode, we're going to share the 3 steps to follow to eat in a way that promotes balanced hormones including how to eat a mostly whole food diet, how to avoid eating naked carbs, and how to get 20-40 grams of protein at each meal.
These steps have helped the thousands of women we've coached at Vital Spark and we hope they work for you too!
Time Stamps:
(1:32) It’s The Mold!
(2:08) Eating For Your Hormones
(5:22) Diet Aka Did I Eat Today?
(6:04) #1: Mostly Whole Food Diet
(9:27) #2: Avoid Eating Only Naked Carbs
(13:26) #3: Eating 20-40 Grams of Protein At Each Meal --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 07 Feb 2022 | Ep53. 3 Reasons You Can't Lose Weight | 00:32:04 | |
If you're struggling to lose weight, I guarantee it's because of one (or all) of the reasons I'm about to share with you! Join us in today's episode as we share these reasons with you, but most importantly what you can do to fix this! Plus, if you listen to the end we will give you a free resource to fix these problems for good!
2:45-04:50 Reason #1 why you can’t lose weight 04:59-05:59 How do you know if you’re in a caloric deficit 06:13-10:55 Tracking your calories is a lot like budgeting your money 10:56-13:20 Reason #2 why you can’t lose weight 13:25-15:23 Reasons why you’re not consistently in a caloric deficit 15:34-20:10 Why you struggle to stay in a calorie deficit 20:58-24:03 Reason #3 why you can’t lose weight 26:23-28:35 How to get accountability in your life to help you achieve your goals 29:18-30:38 Free resource to teach you how to understand caloric intake, and how to start tracking calories/macros the right way --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 09 Dec 2024 | Ep. 201 How My Clients Eat 2000+ Calories And Lose Weight | 00:27:35 | |
Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories?
Many even higher!
In order to understand this, you need to understand BMR.
You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle.
For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in the episode).
So how do we get to potential BMR and potential TDEE?
BMR:
Improve metabolic processes by working systems of the body: Adrenals, Thyroid, Liver, Gut, Sex hormones, and Insulin.
TDEE:
Increase NEAT: Work on habits and behaviors to increase activity levels, Increase energy by feeding up, Increase desire to get out and move by improving internal health (you’re less inclined to play with your kids or do active adventures with friends when your PMS is terrible or your gut is irritated),
Optimize NEAT: Strength train > cardio, More calorie burn POST workout, Work smarter not harder, Make it shorter and more effective, which makes you more consistent with workouts.
Optimize TEF: Work on food quality without unnecessarily removing foods and creating restriction. ADD don’t subtract mindset
This is why you’ll see me share so many quotes or testimonial videos from clients saying how they’re eating foods they used to restrict, and have LOST weight!
Listen in as we go in detail about all of this and more!
Time Stamps:
(1:46) Quick Story You May Relate To
(4:10) What Is BMR?
(6:21) What Burns Calories
(8:04) Diving Deeper Into BMR
(10:02) Potential vs Actual TDEE
(15:37) Our Process
(18:32) The Calories Out Portion
(20:08) Actions We Have Our Clients Work On
(22:32) Food Quality --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 13 Nov 2023 | Ep. 145 Uncovering the Root Causes: Lauren Cosgrove's 2-Year Transformation Battling Hashimotos, IBS-D, and Adrenal Fatigue | 00:31:23 | |
Today's guest is a shining example of never giving up on yourself despite going through many uphill health battles...
On today's episode, we have an incredible guest joining us, someone whose journey from struggle to success is both enlightening and motivating.
Lauren, is a former college athlete, a military veteran, and an avid surfer, and she embarked on a remarkable transformation with our coaching program over the last 2 years.
She's here to share her story of overcoming chronic health challenges including Hashimotos Hypothyroidism, Adrenal Fatigue, IBS-D, Over-Active immune system, and chronic injuries and the process of redefining her identity and discovering the true meaning of health and wellness.
In today's episode as well, we'll discuss how Lauren found VGFN (hint: through this very podcast), what Lauren tried before our approach, how she is now chasing her surfing dream in another country, and more!
Time Stamps:
(2:20) Finding VGFN Through The Podcast
(2:47) Lauren Before VGFN
(4:10) What Lauren Tried Before VGFN
(5:52) Wanting the Quick Fix
(8:03) Before and After Lauren’s Transformation
(10:02) Identifying As An Athlete
(14:32) Slowing Down
(15:29) Our Black Friday Special Offer
(19:15) Moving To Another Country and Chasing Surfing
(20:15) Advice to Others Wanting a Change with Little Support
(21:46) Specific Benefits Lauren Gained Through VGFN
(24:12) The Role of Mindset
(26:47) Advice to Others On The Fence
(30:20) Where to Find Lauren --------------------- BLACK FRIDAY COACHING SPECIAL! Limited to the first 10 people. Fill out the brief application here for details: https://bit.ly/ApplytoworkwithVGFN --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 14 Feb 2022 | Ep54. 7 Tips To Overcome Gymtimidation | 00:32:54 | |
If you allow your negative thoughts to consume you, you will always be afraid to make a decision that you know you need to make in order to perform at your best, or work on the one thing that will make you better today! Join us in today's episode as we discuss gymtimidation, and the seven best tips on how you can overcome it!
02:55-05:06 Every time you are in a new environment you get this feeling of intimidation 07:21-10:40 Instead of trying to trying to eliminate your negative thoughts at the gym, highlight them so you don’t let them control you 10:42:13:25 Tip #1 to overcome gymtimidation 13:27-14:36-Tip #2 14:45-17:30 Tip #3 18:56-21:07 Tip #4 21:08-22:07 Tip #5 22:09-23:50 Tip #6 24:30-26:01 Tip #7 26:29-30:30 The gym is the most accepting place for you --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 29 Jul 2024 | Ep. 182 Does Your Body Need an "Oil Change?" How a FLUSH Gives Your Body a Boost | 00:34:31 | |
If you've ever been curious what the body equivalent of an oil change is and want to give your body that extra boost, today's episode is for you!
The health and fitness market is littered with detox teas and different ways that supposedly will detox your body.
I used to believe that our liver alone was "good enough" at detoxing our body and then I learned more and more about hormones, metabolism, and our physiology.
Symptoms for clients were coming up like having brain fog or chronic fatigue, experience headaches and migraines, feeling puffy and inflamed, having trouble losing weight, sensitive to fumes, fragrance, and strong odors, and more. I thought these would be unrelated but they weren't.
When we saw the power of the FLUSH protocol, we knew we had to learn more to help our clients. While we've discussed the FLUSH with Vince Pitstick in a prior episode, we wanted to dive deeper into what the FLUSH is, how it's beneficial, and explain why even Omar is going through a protocol right now!
Time Stamps:
(1:12) Omar’s New Protocols
(2:46) What Is A FLUSH?
(7:40) Detoxification Process
(9:07) Teas and Juices
(16:18) High Intensity and Healing Process
(20:35) Coming Off of Birth Control
(28:02) First Time I Did A FLUSH
(33:27) Reach Out To Us With Questions! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 18 Mar 2024 | Ep. 163 Do You Need a FLUSH? Sitting Down With Vince Pitstick, the Creator of our Favorite Metabolic Detoxification Method | 00:37:56 | |
If you feel like you've done everything to lose weight and you simply can't get over the hump, today's guest is the MICHAEL JORDAN of our industry and shares why that might be the case...
Vince Pitstick is the CEO of Vidal Coaching (formerly known as Nutrition Dynamic), Metabolic Mentor University, and NuEthix Formulations. Vince and I met through our relationship with our business mentors and he is someone I've learned SO MUCH from in the functional health realm.
In today's episode, we discuss Vince's obsession with helping individuals with their health, the road it took to finding out the solutions to his incredibly impressive 12 pillar framework, and we discuss the FLUSH! Our favorite Metabolic Detoxification Method for women that are dealing with hormonal imbalances and weight loss resistance.
"The Flush" protocol is meant to help up-regulate detoxification systems, support liver and gut function, while also helping to nourish the adrenal system in order to help achieve increased energy, reduced GI symptoms, bloating, constipation and irritation, improved skin, better sleep and reduced fatigue.
Time Stamps:
(1:17) Our Special Guest Vince Pitstick
(3:10) The 90 Degree View On A 360 Degree Problem
(6:14) The FLUSH Method
(15:06) Our Detox Pathways
(20:10) Participants In Study Groups
(23:04) Mitochondrial Adaptation
(27:52) The Main Factors of FLUSH
(32:47) Women Today and Their Health --------------------- Follow @vince_pitstick on Instagram --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 22 Nov 2021 | Ep42. 6 Simple Steps To Stay Fit Through The Holidays | 00:26:32 | |
Navigating your nutrition goals during the holidays can be very tricky! However, it doesn't have to cause you any additional stress, anxiety, or even make you dread this time of year. Instead of focusing on the foods you CAN and CANNOT eat, or over indulging like previous years, use this holiday season to create the most wonderful memories with your family and loved ones. Join us in today's episode as we share the top 6 simple steps to create a plan that will help you not only change your approach towards the holidays, but even let you stay fit throughout the holiday season! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 18 Sep 2023 | Ep. 137 How Busy Nurse Audrey Giatras Went From Crushing Herself in CrossFit With No Results to Finding Freedom and Balance with VGFN | 00:34:11 | |
If you're finally ready to ditch the all or nothing mindset and are ready to commit to finding freedom and balance in your life and health, look no further than today's episode...
Our amazing client Audrey Giatras has been with VGFN for over a year now and it's night and day comparing when she came to us vs the woman she is now.
Before VGFN, she was running herself into the ground with pursuing 75 Hard, doing high intensity CrossFit, being a full time nurse, and barely eating 1600 calories a day. This is a recipe for disaster.
During her time with VGFN, we were able to raise her calories to 2300-2400 while helping her become more leaned and toned.
She now has more energy for work and knows what to do now when she goes on vacation to indulge but not overdo it so she can fully enjoy her time.
Join us as we discuss Audrey's journey, her future plans, and what advice she has for you if you are in a similar situation!
Time Stamps:
(1:25) Our Client Audrey
(2:50) Audrey Before VGFN
(6:50) Fear Around Increasing Calories
(11:55) Showing Up At Work
(16:28) Education in the Healthcare Field
(19:30) Balancing Vacation and Staying On Track
(23:00) Defining True Balance
(25:25) What’s Next for Audrey
(30:03) Audrey’s Advice to You
(32:46) Where To Find Audrey --------------------- --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 Sep 2024 | Ep. 189 4 Ways to Lose Fat Without Tracking Calories or Macros | 00:33:49 | |
There are ways to induce fat loss without tracking calories or macros...
I do still believe that tracking calories and/or macros is a great way to lose fat because it will teach you lifelong tools that help you maintain the fat loss…
It's the best way to learn proper portion sizes, make sure you’re consistently eating in a calorie deficit to lose body fat, but also making sure you’re not undereating and slowing down your metabolism.
However, it can be really difficult for people who are dieting on their own without a coach to stick with logging their food…
And even for some with a coach teaching them the ins and outs, tracking may not be the best way! That is something we can learn about people through trial and error, to help them find what IS going to work best for them.
So, if you haven’t yet tried tracking calories or macros, I have a Tracking Macros 101 guide that makes it super simply, if you want it, DM me “Macros 101” and I’ll share that with you.
But if you have tried tracking and you find yourself getting frustrated, feeling like it doesn’t fit into your life or your personality, or feeling like you just can’t figure it out on your own… then it might be time to try a different approach!
Today I’m going to share my 4 favorite alternative approaches that I find to be effective alternatives.
We'll go in depth with each alternative approach and let us know if you plan on using one of these methods!
Time Stamps:
(1:21) Fat Loss Without Tracking
(4:47) Macros is Self Awareness
(6:50) A Different Approach
(9:47) Omar’s Current Protocols
(12:02) Daily Meal Structure
(15:56) Non-Negotiables
(19:10) Put It On A Plate Rule
(21:02) Following A Meal Plan
(23:14) Eat This Much Website
(25:38) Count Your Servings --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 29 Aug 2022 | Ep.82 Why I Stopped Working Out - My Adrenal Fatigue Story Part 1 with Alex Long | 00:34:08 | |
I wouldn't wish what I've gone through recently on my worst enemy but I'm so glad I did and would do it again in a heartbeat...
Today is another story of mine mixed with education from VGFN's head coach Alex Long talking about my recent adrenal fatigue journey.
I was in the hustle phase of building my business, wearing all the hats, and simultaneously testing my genetic potential when it came to the gym and seeing how well I could look and perform.
Doing everything all the same time left my cortisol flatlined and in need of help and several steps back. That's when I hired Alex.
In Part 1 today, we'll talk about my initial Dutch test results and my lack of cortisol, the role of the HPA Axis, and my gratitude to poor Omar for putting up with me as I went through withdraw of caffeine and other issues.
Time Stamps:
(0:00) Exploring Adrenal Health Story
(2:05) Vanessa Hiring a Coach
(8:20) Dutch Test
(11:35) Cortisol Explained
(17:45) HPA Axis
(23:52) Poor Omar
(33:20) End of Part 1 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 24 Apr 2023 | Ep. 116 Teach Your Body To Burn More Calories with These 4 Hacks | 00:30:57 | |
Most women think just exercising more or moving more will burn more calories but there's more to it than that...
We’re all about working SMARTER instead of harder, which is why we use the 90-Day Metabolic Reset Method with many women who want to be able to burn more calories so they can lose fat easier, and without spending hours in the gym.
But today we’re not going to talk about that…
Today we’re going to talk about 4 SIMPLE lifestyle and nutrition hacks you can use TODAY to teach your body to burn more calories.
These 4 simple hacks are probably not ones you've read about in a magazine or what's popular on social media. These hacks have worked for thousands of our clients though and if you trust yourself and give these a try and some time, we know you'll benefit!
We hope you find this episode helpful and if you want a little more guidance when it comes to the how and what of metabolic function, join our free facebook group- Women’s Metabolism Secrets Facebook Community!
Time Stamps:
(1:40) A Story Even Omar Hasn’t Heard Yet
(4:47) Working Smarter Not Harder
(6:52) 4 Strategies To Start Burning Calories
(7:14) #1: Let Your Body Know There’s Enough Food Around
(9:52) The 1:1 Rule
(11:27) Omar’s Current Fitness and Nutrition Goals
(13:28) #2: Making Your Body Feel Safe
(17:05) Optimizing Your Sleep and Vanessa’s Example
(18:17) #3: Help Your Body Destress and Detox
(19:30) Fiber Intake
(22:48) Aiding Your Liver
(25:27) Reducing Toxic Exposure
(26:03) #4: Utilize the Power of Protein
(28:52) Our Free Facebook Group --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 24 Jun 2024 | Ep. 177 The Difference Between a DUTCH Test and Bloodwork | 00:29:02 | |
As I've shared on my stories about my own health journey, a common question has come up enough that we wanted to talk about it on the podcast!
That topic is the DUTCH test and you've probably heard me talk about it before as it's something we offer our clients but what really is it? How does it work? How is it different than bloodwork?
DUTCH is an at-home urine test that is easy to collect, and favorable for those who don’t like having blood drawn and is a complete look at sex hormones, adrenal hormones, cortisol patterning, neurotransmitter metabolites, oxidative stress markers, nutritional organic acids, and more!
The DUTCH checks hormones AND their metabolites and how they are being detoxed. In other words, it shows the full journey of hormones through the body, rather than just what is free and available in the blood at the time you get your blood drawn. This is why your hormones can come back as normal in your bloodwork, but then issues might show up on the DUTCH, because we’re seeing more behind the scenes of your hormonal systems.
Listen in as we'll get even more detailed in the episode!
Time Stamps:
(1:20) DUTCH Test
(2:52) What DUTCH Stands For
(4:47) DUTCH Test vs Bloodwork
(11:02) What To Do With The Information
(15:10) Cortisol and DUTCH Test
(20:30) Free Cortisol Graph
(27:30) The Real Magic Is In The Interpretation --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 31 Jan 2022 | Ep52. Is Intuitive Eating Right For You? | 00:32:36 | |
Think back to the way we ate as kids, before we started to pick up on the messages that our parents were giving us, or that social media was giving us about what we should or should not eat. We listened to our body's cues without any stigma or fear of food, and we would simply eat to fuel our bodies. Join us in today's episode as our head dietician Alex Long, talks about this idea and how we can be more in tune with our bodies and our physical and emotional needs!
01:44-04:30 What is intuitive eating? 07:15-12:00 How can you use intuitive eating and is it for you? 15:30-19:40 Navigating intuitive eating - client example #1 21:46-24:10 Navigating intuitive eating - client example #2 24:16-27:07 Navigating intuitive eating - client example #3 29:10-31:03 I don’t want to try intuitive eating because I’m afraid to gain weight Follow Alex on instagram at @alex.undefined_ --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 05 Feb 2024 | Ep. 157 Is Your Gut Health Affecting Your Mental Health? | 00:34:39 | |
An unhealthy gut creates many health issues and can cause mental health issues such as anxiety, depression, and mood disorders.
Recent research has shown what those with gut issues already know, that there is a connection between gut health and mental health issues, including anxiety, depression, and mood disorders.
It's not a coincidence, it's grounded in science.
The gut, often referred to as the "second brain" houses trillions of microorganisms collectively known as the gut microbiota.
These tiny little guys play a pivotal role in regulating the production of neurotransmitters, including serotonin and dopamine, which are crucial for mood regulation.
When the balance of these microorganisms is disrupted—whether due to poor diet, chronic stress, or gut inflammation—it can lead to an altered gut-brain axis, a critical communication pathway between the gut and the central nervous system.
This disruption can trigger or exacerbate mental health conditions.
In today's episode, we want to discuss and cover some of the issues I went through during my gut healing journey, how those issues and symptoms affected my relationship, why keeping this a constant focus and priority in your life is essential, and more!
Time Stamps:
(1:18) Just Got Back From Fort Lauderdale
(3:25) For My Ladies Wanting to Improve Mentally
(5:01) Coming Back From Our Ski Trip With A Bug
(12:40) Omar’s Perspective
(15:27) The Importance Of Your Gut Health
(19:16) Gut Permeability
(26:57) Food Sensitivity
(30:21) Defining Embarrassing Gas
(33:09) Our Free Facebook Group --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 26 Jul 2021 | Ep25. Five More Life Lessons We Learned From Fitness | 00:22:00 | |
Following up on Ep. 20 "Five Life Lessons We Learned From Fitness" Omar and I sit down and discuss five MORE lessons that have helped us push past our own comfort zone. During the days where we don't want to hit the gym, the days where we fail to do the simple things, and even the days where we struggle to focus on our goals; we turn to these lessons for inspiration and help. Join us in today's episode as we share our favorite lessons that we turn to when things get tough; so you too can keep pushing in your own fitness journey! Lessons: #1. Your Environment is Key #2. Consistency is Key #3. Focus on your journey not the destination #4. Healthy Self Criticism #5. Be Flexible --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 17 May 2021 | Ep15. Cardio vs. Weights: Which one is best for me? | 00:39:47 | |
You're in the gym day in and day out, killing yourself on the treadmill or the elliptical machine, but you're seeing no results... now what? Join us in today's episode as we tackle the question of cardio vs. weight training, and help you understand why you're not seeing results from working out. Whether you're looking to improve your body composition, trying to lose fat, build muscle, or simply improve your overall health we go through and discuss the pros and cons of each one of these tools, and how each one fits in your overall fitness plan. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 04 Apr 2022 | Ep61. How To Make Eating Healthy So Easy That Anyone Can Do It | 00:27:55 | |
You had another busy day at work, or maybe life is just constantly keeping you on the go, and the last thing you want to do is go home and cook a "healthy meal". Instead, you pick up the first thing you see on the way home from the office, or you grab the same boring meal because you don't have the energy to cook. If this sounds like you, and you're tired of trying to figure out how to cook healthy and quick options, this episode is for you!
02:50-06:50 When it comes to cooking, there’s mainly two types of people. The first type finds pleasure in cooking, and it’s relaxing and soothing for them. The second type, cook really out of necessity. 07:56-10:03 Step 1 to make eating healthy simple, quick, and easy. 10:12-13:23 Step 2 to make eating healthy simple, quick, and easy. 13:27-19:48 Step 3 to make eating healthy simple, quick, and easy. 20:03-26:06 How to use our 3 steps and incorporate them into your weekly cooking, so you can have healthy options without having to spend hours in the kitchen or breaking the bank. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 27 Mar 2023 | Ep. 112 6 Signs You Aren't Eating Enough | 00:29:00 | |
The reasons you're lacking energy and not progressing towards the body you want may surprise you...
If you are a regular listener, you know how important it is to fuel your body correctly for the goals and dreams you have. The 1200 calorie diet is digging you into a hole that is harder and harder to get out of everyday you spend in it.
Omar and I want to share the top 6 signs that you aren't eating enough from transforming over 1,000 women's lives and talking to thousands more. We've seen the patterns and trends and these 6 signs stand out amongst the rest.
If you are frequently getting sick, having poor performance in the gym, getting injured often, or the other 3 signs (we want you to listen after all), this may be your sign to start increasing your calories!
Time Stamps:
(0:08) The Best Clapper EVER
(1:11) The Dudes on Instagram
(2:00) Recent Client Example
(4:50) Vegan or Bust?
(8:23) #1: Frequently Getting Sick
(10:10) #2: Poor Performance in the Gym
(11:24) The Training and Recovery Aspect
(12:13) #3: Getting Injured Often
(13:58) #4: Not Eating Enough Calories
(16:46) Taking a Break From Caffeine
(18:10) #5: Changes in Your Menstrual Cycle
(21:16) #6: Obsessive Food Thoughts
(25:45) We Weren’t Born Experts
(26:30) Our Free Facebook Group --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 11 Nov 2024 | Ep. 197 How to Signal to Your Metabolism to Speed Up Or Slow Down | 00:21:00 | |
Trying to lose fat with a slow metabolism is just a waste of time...
Let me explain.
Your metabolism can be changed. Genetics play a role, but not as much as people think.
“Weight struggles run in my family”
73.6% of American adults aged 20 and older are considered overweight or obese, with around 40.3% classified as obese.
Only about 100 years ago, only 3-5% of Americans were overweight. Obesity was extremely rare then. Our genetics as a species didn’t suddenly change causing everyone to feel like “weight struggles just run in my family”... our environment did.
Obesity wasn’t prevalent until hyper-palatable ultra-processed foods became the norm.
There are things you can do to make your metabolism faster or slower. A fast metabolism means that your body simply requires more energy to function. Having a faster metabolism is a good thing regardless of your goals because in the modern day world it is good to have more of a buffer.
In today's episode, we're going to discuss not only how to speed up your metabolism but share exactly why your metabolism might be slowed down. We'll also talk about how semaglutide (GLP-1's) like Ozempic are contributing to a slower metabolism once individuals get off of it.
Time Stamps:
(1:32) Losing Body Fat and Your Metabolism
--------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 03 Apr 2023 | Ep. 113 4 Hacks For A Healthier Relationship With Food & Exercise | 00:21:57 | |
A better relationship with food and exercise might be a lot closer than you think...
Trust me, I've been there. My relationship with exercise and food have had many ups and downs in my life and it's only been recently that I feel like I have a firm grasp on it. If you've listened to a few of our previous episodes on my story, you know exactly what I mean.
We wanted to share the top 4 hacks/mindset shifts we recommend that have helped hundreds of our clients in our VGFN client community improve their relationship with food and exercise while helping them towards the body of their dreams. We'll explain why you need to include all 4 food groups, why you should quit labeling food as good or bad, why you should move your body the way you love, and embracing the journey and setting a realistic timeframe.
Time Stamps:
(1:14) First Time to Miami
(2:22) The New Year’s Resolution Quick Fixes
(5:29) Hack #1: Include All Food Groups
(6:47) Why You Need All 3 Macronutrients
(9:54) Hack #2: Quit Labeling Food as Good or Bad
(11:07) Blowing Up Peeps in the Microwave
(13:44) Hack #3: Move Your Body The Way You Love
(16:20) Hack #4: Determine a Realistic Timeframe for Achieving Your Goals and Embrace the Journey
(21:06) Please Share, Rate, and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 31 Aug 2021 | Ep30. Are You Ready To Build Your Dream Body? | 00:34:30 | |
Building your dream body is a lot like building your dream home! But seriously, think about it! Just like in a home, you must first start with a strong foundation of solid habits and behaviors before you can build and expand upon it. If you have a strong foundation, you will withstand any storm. You will withstand the weeks you fall off your diet or the times when life gets a little stressful and rough. If you agree, join us in today's episode as we discuss how to build a body you love! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 15 Nov 2021 | Ep41. How To Fix a Slow Metabolism | 00:25:00 | |
If you've been trying to lose weight, but feel like your metabolism is broken and working against you, today's episode is just for you! Generally speaking, the people who think they have a slow metabolism are actually doing things on a daily basis that cause their metabolism to be broken or slowed down. Join us in today's episode to discover 3 easy steps to kick start your metabolism once and for all, so you can have it working FOR you instead of AGAINST you. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 10 Jan 2022 | Ep49. How To Train Your Mind To Reach Your Fitness Goals in 2022 with Justin Su'a Part 2 | 00:28:10 | |
In today's episode we welcome a very special guest, Justin Su'a! Justin is a mental performance coach for the Tampa Bay Rays baseball team and host of our daily favorite podcast, Increase Your Impact. He has worked with top NFL, PGA, MLB, and NCAA athletes, as well as top corporate leaders to improve their mental performance game. Join us in today's episode as we talk about how you can train your mindset to help you achieve your 2022 goals! Follow Justin Su'a on IG HERE! Topics Covered: 2:34-6:39 The secret thing elite level athletes and organizations do to help them perform their best 7:50-12:35- How can I get consistent with my nutrition journey and trusting the process 12:21-13:53 Embracing the boredom of consistency 14:10-17:43 The law of the bamboo tree and how it relates to your fitness journey 18:58-21:52 Instead of beating up on yourself for starting so late, start now --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 12 Dec 2022 | Ep.97 The 7 Things You NEED to Avoid Adrenal Fatigue | 00:39:55 | |
Have you ever slept 7+ hours but still felt EXHAUSTED?
Me too.
While sleeping is physical rest, you actually need 7 types of rest to avoid adrenal fatigue.
I learned about “the 7 types of rest” from a book called Sacred Rest by Dr. Saundra Dalton-Smith.
She framed it as the 7 types of rest you need to stay at your best.
But when I read through it, I immediately thought “wow, this is actually a guide on how to avoid adrenal fatigue!”
I see so much BS on social media around adrenal cocktails and adrenal supplements, which it’s not to say those things are BAD, especially if you already know you have adrenal fatigue and you are in recovery.
But when it comes to actually preventing AND treating adrenal fatugue, these 7 things are MOST important.
Time Stamps:
(1:26) Does This Sound Like You?
(5:47) #1: Physical Rest
(9:26) Ergonomic Chair for Physical Rest
(10:50) #2: Mental Rest
(12:16) Using Checklists
(13:22) Mental Separation from Work and Life
(16:55) End of Workday Ritual
(18:09) Take a Break From Solving Problems
(21:02) #3: Social Rest
(23:56) #4: Spiritual Rest
(27:30) #5: Sensory Rest
(31:02) #6: Emotional Rest
(33:05) #7: Creative Rest
(37:50) Free Quiz
(38:27) Our $250 Gift Card Giveaway --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 08 May 2023 | Ep. 118 What We're Currently Doing With Our Nutrition & Training (It Might Surprise You) | 00:34:52 | |
I am honestly nervous to share this episode with you so we need to make a deal first...
We are going to share what we've been up to when it comes to our nutrition and training as I've been on a few new protocols while Omar has been getting jacked!
Before you hit play, we need to make a deal: this is a protocol specifically designed FOR ME and I would advise not attempting this without expert guidance like I have right now working with my coach. Do we have a deal? Cool!
Now that we have that out of the way, I can't wait to share with you the positive changes in my hormone heath, how I've been able to add back gluten and dairy, the concept of cycle syncing, and Omar's bulking journey where he gained 30 pounds and is setting PR's left and right!
Time Stamps:
(1:17) Mixed Feelings On This Episode
(2:49) Updates on My Hormonal Health
(4:20) Adding Back Gluten and Dairy
(6:07) Cycle Syncing
(10:12) The Reason for Lower Calorie Days During Menstruation
(15:02) Don’t Attempt At Home Kids
(19:10) Morgan Wallen Concert
(22:47) Omar’s Muscle Growth and Progress
(25:34) Big Boy Omar
(30:07) Plan Going Forward
(33:20) Free Consultation Call --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 21 Mar 2022 | Ep59. 3 Hacks For A Healthier Lifestyle You Can Implement Today | 00:35:50 | |
What if I told you, that in order to get fit for summer this year you don't need willpower! Willpower is a finite resource, and you don't magically create more of it. Instead, if you focus on creating an environment that is designed to help you achieve your goals, the chance of you actually hitting those goals are significantly higher. Join us in today's episode to learn how to get your environment to work for you, instead of against you!
01:20-5:42 Meet Sarah! She’s now realizing summer is less than 12 weeks away. She’s been covering up in loose sweaters all winter long, not really worrying about how she feels in her body. But with summer right around the corner, she realizes she’s going to be inevitably wearing a bathing suit soon. The problem is, Sarah doesn’t feel confident in her body. 06:05-08:22 Your willpower is a finite resource, and you don’t magically create more of it. Instead, focus on creating an environment designed to help you achieve your goals. 10:30-16:07- What is your food radius, and how can you use it to help you make better food choices? 16:21-18:00- You can control your kitchen. 18:05-23:05- How is your refrigerator organized, and is it helping you or hurting you? 25:16- 29:19- The “Omar Drawer”, and how it can help you if you live with someone or if you have kids. 29:25-31:28- Hacking your office and work environment to help your cravings. 32:12-34:06- Who are you surrounding yourself with, and are these people putting you closer or further away from your goals? --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 04 Oct 2021 | Ep35. The Truth About Hypothyroidism and Autoimmune Disease with Alex Long | 00:34:27 | |
Millions of women have thyroid disorders, but most either don’t know they have it or don't know what to do about it once receiving their diagnosis. This is why so many of us are stuck feeling tired, brain-fogged, and unable to control our weight! Alex Long, VGFN Head Dietician, was one of those women before learning the simple nutrition and lifestyle interventions that she now brings to our clients who struggle with thyroid and autoimmune disorders. Today Vanessa and Alex talk about their own experiences with Autoimmune Disease, and share how YOU can take charge of your whole-body health without cutting out your favorite foods. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 04 Sep 2023 | Ep. 135 How to Cycle Sync Your Workouts, Nutrition, and Self-Care for A More Productive, Fulfilling, and Healthier Life Part 1 | 00:40:07 | |
Our bodies and brains are different during each phase of our cycle, so our food, exercise, and self-care should ideally be different each week, too.
If you’ve been living in a ‘same-thing-everyday’ way, you’re not alone. I used to believe in having the same routine every day. And it is definitely a widespread cultural belief, especially within “hustle culture”, that we are supposed to repeat the same rituals every 24 hours- have the same morning routine, exercise the same way each week at the same times, eat the same things…
I even used to preach and coach that way. But I have since then learned that this insistence on doing the same thing day-in and day-out only caters to the male hormonal biological rhythm. Men follow the same predictable pattern everyday: the 24-hour circadian rhythm clock.
Women’s menstrual cycles are on a different clock- the “Infradian Rhythm.” As opposed to the Circadian Rhythm, the internal clock in both men and women that creates hormonal shifts over the course of a 24 hour period that helps us toggle between sleep and wake… The Infradian Rhythm is unique to women’s bodies, and is a ~28 day internal clock.
Think of the circadian rhythm as the sun, and the infradian rhythm as the moon. Men are simply the sun, while women are complex moons.
But so much of what is put on as a society - how we work, how we show up day to day - was created based on a society where men did all the work. They could show up the same day after day. But obviously that isn’t the case anymore - women now account for more than half of the college-educated labor force in the United States, overtaking men, according to a Pew Research Center analysis of government data in 2023.
That’s why it’s so important and empowering as a woman to be in tune with your body and take steps towards better health! When you ditch the idea that you’re supposed to live the same every day, and you live in sync with your cycle, you can become the badass business women you want to be, you can actually show up as the mom, sister, friend you know you are, and you can look and feel your best.
In Part 1 of this 2 Part Series, I'm going to give you the real sex education class we should have had growing up. I'll explain each of the 4 cycles, define PMDD, and what we've been taught vs what's actually true. Stay tuned next week where we dive into the strategies and tactics for each phase of your cycle!
Time Stamps:
(1:00) Talking Cycle Syncing
(5:28) Explaining Our Cycle
(7:56) Cortisol is Higher in a Specific Phase
(9:55) Media on Busy Achievement Driven Women
(13:50) Omar’s Perspective
(20:00) Defining PMDD
(24:05) Cycle Syncing
(27:00) Overview of Each Phase
(30:30) Menstruation Phase
(31:05) Follicular Phase
(32:38) Ovulation Phase
(34:28) Luteal Phase --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 29 Jan 2024 | Ep. 156 Featured Replay: The 6 Secrets To Fat Loss | 00:23:48 | |
It's around that time of year when New Year's Resolutions, particularly one's around fat loss, start to lose their momentum...
We want to keep you on track and inspired so today's episode is actually a replay of our most popular episode to date on the Vanessa G Fitcast!
In this episode, we share the six secrets to fat loss that I wish someone had told me before I started my own fat loss journey so many years ago.
I had to learn all of these the hard way... and if I had just understood these 6 secrets from the beginning, I would’ve reached my goals so much sooner!
--------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 22 May 2023 | Ep. 120 9 Surprising Health Lessons I Wish I Had Learned Earlier | 00:35:54 | |
There's so much we wished we learned earlier about our health and we want you to be better equipped...
Omar and I were recently discussing some of the lessons we've learned about our health and fitness over the years and we thought it'd make for a great episode if we came up with our own list and shared our biggest lessons with you!
From our Crossfit days to my battles and issues with hormone health thankfully on the rise, we've been through a lot, made some mistakes, and have definitely upgraded our mindsets around health. There's always room for improvement but we are both proud of ourselves recently for the work and consistency we've put in.
Some of these truths and lessons might surprise you so definitely listen to the end for all 9 and let us know if you enjoyed this style of episode!
Time Stamps:
(2:01) Surprising Health Lessons We Wished We Learned Sooner
(3:52) More than One Phase to Reach Your Dream Body
(6:41) The Importance of Diet Variation
(12:50) You Can Go Out to Eat and Still Reach Your Goals
(15:30) The Goldilocks Rule for Working Out
(17:12) More is Not Always Better
(19:51) Massage Can Be Helpful or Harmful Depending On Your Goals
(22:07) Body Dysmorphia is Real
(26:20) Double Tasking During Walks
(29:02) Chewing Your Food Slowly is Still a Working Progress
(31:02) Different Strains of Probiotics Help in Different Ways --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 31 Mar 2025 | Ep. 217 How I Get Through the "Bad Days" Without Giving Up on My Goals | 00:33:39 | |
I woke up today feeling like today is going to be a bad day and if you've done this too you aren't alone...
Even with all the biohacking tricks in the world and dialed in morning routines, you are still human and you won't feel 100% every single day.
This is the 50/50 of life I like to refer to. We can't have good days without the bad and in this episode, I want to share what I do on my off or "bad" days so it doesn't spiral into several days or even weeks.
One of my favorite things to do is look at my feelings wheel and gain some awareness on exactly what I'm feeling at that moment. Awareness is absolutely key here.
Then I download those thoughts onto paper, get them out, and visit some new thoughts and/or mantras that I have collected and integrated into my life over the past few years.
Then I ask myself how I can get out of my own head and into my body by changing my physical state. This works like a charm. Then I remind myself that the work just needs doing and to take action anyway.
Listen in as I dive deeper into these thoughts and let us know if this perspective shift helps you on your off days!
Time Stamps:
(1:37) Feeling Off The Past Two Weeks
(3:49) How I Got To This Point
(6:03) The Feelings Wheel
(10:32) The Reality of Owning a Business
(18:47) You Aren’t Alone
(22:52) Remembering Your Priorities
(27:12) Important Affirmations
(31:57) Going Forward After This --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 11 Jul 2022 | Ep.75 Are You Falling For These 5 Diet Scams? | 00:28:05 | |
I've fallen victim to so many dieting scams in the past promising the world in an instant to me and I don't want you to make those same mistakes… It's easy to want to believe the commercial or the Instagram ad you see. We want it to be easy. We want it to be quick. We want it to be cheap. These are all LIES when it comes to true weight loss and living a healthy life. On today's episode, we're going to discuss the top 5 diet scams we see (and participated in) in the health industry, why they are scams, and what you should look for instead!
Time Stamps:
(1:20) Can’t Believe It’s Already July
(4:10) Scam Alert #1: Weight Loss GUARANTEED
(8:35) Scam Alert #2: Program Requires Supplements
(12:30) Scam Alert #3: “Detox” or “Cleanse”
(16:48) Scam Alert #4: Buy Now Button
(21:14) Scam Alert #5: No Diet Exit Strategy
(25:55) Message Us for Waitlist!
(26:20) Our Free Facebook Group --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 03 Feb 2025 | Ep. 209 Mom on a Mission: How Coach MacKenzie Overcame Hormonal Imbalances to Create Generational Change | 00:29:15 | |
We can't wait to share an interview that's long overdue with a new coach to Vital Spark, Coach MacKenzie!
MacKenzie joined our team late summer 2024. She came to us with an impressive resume: a Bachelors in Exercise Science, Masters in Kinesiology, and Masters in Nursing, and a combined 9 years of experience as a Labor & Delivery Nurse, Athletic Trainer, and as an Online Coach!
But she doesn’t just have the knowledge and experience, she has walked the walk! Years of a demanding nursing schedule on top of having kids left her with severe hormonal imbalances, no longer looking and feeling like the athlete she had always been. Once she discovered functional health, her entire world changed! Now she lives the crazy life of being a working mom to 7-year-old Raelynn and 5-year-old Cayden, coaching Raelynn’s softball team where they live outside of Nashville TN, managing a household with 2 dogs, and still maintaining her own health & fitness!
I’m so excited for her to share her story with you all, so you can find out why she is such a loved coach on our tea
Time Stamps:
(1:32) Mckenzie’s Background
(4:05) Pursuing Athletic Training
(6:32) Dreamed Working In Baseball
(10:09) Shifting To Nursing School
(13:42) Becoming A Mom
(16:12) Going Through The FLUSH Protocol
(23:30) Shifting Into Coaching
(26:32) You’re Right About Your Body
(28:12) Where To Find --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 02 May 2022 | Ep65. How To Eat Out AND Lose Fat | 00:30:25 | |
You CAN go out to eat at restaurants... pick up fast food... enjoy your life... AND lose fat at the same time! The secret is simply knowing the three rules of thumb for reading menus! What are these rules of thumb? Listen to this week's episode to find out! Time Stamps: 01:47-11:23 How we eat meals out, without setting ourselves back. 11:38-12:523 Eating out or even eating fast food doesn’t have to mean eating UNHEALTHY. 12:54-15:32 For the most part, meals at restaurants will contain higher quantities of carbohydrates and fats, and why that’s important to know. 15:46-20:48 There are no foods that are magically healthy or able to help you lose weight, you can eat anything in moderation. 20:49-21:27 When looking at a restaurant menu, what sort of things should you be looking for when choosing what to eat. 21:28-22:30 Rule #1 on how to choose what to eat at a restaurant. 22:31-24:16 Rule #2 on how to choose what to eat at a restaurant. 24:17-28:10 Rule #3 on how to choose what to eat at a restaurant. --------------------- To get your FREE copy of the Chain Restaurant Cheat Sheet, click HERE! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 31 Oct 2022 | Ep.91 4 Ways You’re Making Progress Toward the Body You Want Without Realizing It | 00:36:00 | |
Ironically, I wrote this while watching a scary movie at the theatre…. Unfortunately, so many women give up too soon on the way to their goals because they’re ONLY looking for progress to show up externally, in the physical changes to their shape and size. I want to share a powerful analogy about why you should never give up and also share an excerpt from the book, "The Power of One More" by Ed Mylett. We also will share with you the 4 ways to actually measure progress that isn't exclusive to the scale lowering.
Time Stamps:
(1:17) Putting Together This Episode Seeing Halloween Ends
(3:00) The Really Scary Thing: Women Giving Up On Themselves
(7:22) Excerpt from Ed Mylett’s New Book
(12:16) 4 Ways You’re Making Progress
(13:32) Eat More Without Gaining Weight
(19:30) Binging Less
(24:45) Less Food Focused
(28:18) Do You Have More Energy?
(31:04) Your NEAT
(34:25) Giveaway --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 11 Sep 2023 | Ep. 136 How to Cycle Sync Your Workouts, Nutrition, and Self-Care for A More Productive, Fulfilling, and Healthier Life Part 2 | 00:29:21 | |
Our bodies and brains are different during each phase of our cycle, so our food, exercise, and self-care should ideally be different each week, too.
If you’ve been living in a ‘same-thing-everyday’ way, you’re not alone. I used to believe in having the same routine every day. And it is definitely a widespread cultural belief, especially within “hustle culture”, that we are supposed to repeat the same rituals every 24 hours- have the same morning routine, exercise the same way each week at the same times, eat the same things…
I even used to preach and coach that way. But I have since then learned that this insistence on doing the same thing day-in and day-out only caters to the male hormonal biological rhythm. Men follow the same predictable pattern everyday: the 24-hour circadian rhythm clock.
Women’s menstrual cycles are on a different clock- the “Infradian Rhythm.” As opposed to the Circadian Rhythm, the internal clock in both men and women that creates hormonal shifts over the course of a 24 hour period that helps us toggle between sleep and wake… The Infradian Rhythm is unique to women’s bodies, and is a ~28 day internal clock.
Think of the circadian rhythm as the sun, and the infradian rhythm as the moon. Men are simply the sun, while women are complex moons.
But so much of what is put on as a society - how we work, how we show up day to day - was created based on a society where men did all the work. They could show up the same day after day. But obviously that isn’t the case anymore - women now account for more than half of the college-educated labor force in the United States, overtaking men, according to a Pew Research Center analysis of government data in 2023.
That’s why it’s so important and empowering as a woman to be in tune with your body and take steps towards better health! When you ditch the idea that you’re supposed to live the same every day, and you live in sync with your cycle, you can become the badass business women you want to be, you can actually show up as the mom, sister, friend you know you are, and you can look and feel your best.
In Part 2 of this 2 Part Series, we're going to dive into the application and tactics around how to cycle sync, looking at best practices when it comes to your fitness, nutrition, and self care in each of the 4 phases of your cycle. I'll also share what my plan is so you can hear some specific examples along with a cheat sheet opportunity for you!
Time Stamps:
(01:48) Strategizing Around Your Cycle
(08:50) Strategy Around Follicular Phase
(11:35) Strategy Around Ovulation Phase
(16:00) Strategy Around Luteal Phase
(21:52) Giving Yourself Grace During The Luteal Phase
(25:00) What I Want to Incorporate
(27:50) Cycle Sync Cheat Sheet --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 12 Feb 2024 | Ep. 158 Does Tracking Calories Create a Bad Relationship With Food? Here's Our Take | 00:34:54 | |
I saw a message getting shared on Instagram recently making the claim that: “ANYONE who tracks their calories / macros has a BAD RELATIONSHIP with food”...
So I wanted to give our thoughts having worked with hundreds of women, many through tracking, many coming to us with negative relationships with food, and answer the question…
DOES tracking calories/macros create a bad relationship with food?
Hot take: No.
That would be like saying that budgeting your finances creates a bad relationship with money.
Tracking, like tracking anything, is a tool.
Your relationship to the thing in which you are tracking has nothing to do with that tool, and everything to do with the way you THINK about it. Because your thoughts create your feelings. And your feelings about it are what we’re often referring to when we say your “relationship” with it.
To make a blanket statement that ANYONE who budgets their food to ensure they are sticking to their goals has a bad relationship with food is absurd.
Listen in as we dissect more of this controversial claim, the art of flexibility with your food, freedom through food education and awareness, and more!
Time Stamps:
(2:00) Calorie Tracking Claim on Social Media
(3:20) Tracking Is Like Budgeting
(6:50) Why You Would Track Calories
(10:30) Defining Momentum
(15:20) The Art of Flexibility
(19:02) Freedom Through Education and Awareness
(21:42) Eating “Clean” But Not Seeing Progress
(25:32) Being Tied To MyFitnessPal
(31:12) Tracking and Your Process of Interpretation
(34:17) Our Free Facebook Group --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 20 May 2024 | Ep. 172 A Raw Honest Look Inside My Recent Health & Fitness Struggles | 00:26:32 | |
Even coaches and individuals in the health and fitness industry struggle and we wanted to pull back the curtain today on our recent struggles...
We think it's important you understand that even being in this industry and coaching thousands of women, we still struggle with our fitness and nutrition.
I haven't been tracking nearly as much as I had been, I've been gaining a little weight, and honestly not feeling very motivated when it came to the gym.
Omar has his own struggles that he will share as well along with some personal issues we've been navigating along with some travel.
It's important to recognize when you get off track of what you said you wanted and really ask yourself if you are committed to your goals or are you just interested?
No guilt or shame either way and we hope this episode provides you with some grace and I reminder that you are human.
Time Stamps:
(1:22) Our Recent Health and Fitness Struggles
(5:32) A lot Of Stress and Travel
(7:42) All In or Interested?
(11:07) What Does 80/20 Look Like?
(14:02) Vanessa’s Experience
(25:22) Reminder You Are Human
(25:50) Please Share, Rate, and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 05 Apr 2021 | Ep9. What I Learned From Blowing My Diet | 00:19:26 | |
Do you ever feel guilty about eating something "bad"? Same girl. Today we tell the story of how I blew my diet and what I learned from it all. --------------------- Download FREE: 6 Simple Recipes for Girls Who Don't Cook --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 21 Aug 2023 | Ep. 133 Metabolic Damage: The Hidden Culprit Behind Stubborn Weight | 00:26:40 | |
I used to think my body was simply a machine, and you just need to hit a few buttons to lose weight...
Hit the button for increasing calories burned by moving your booty; hit the button for decreasing calories in your pie hole.
AKA Calories In vs. Calories Out.
CICO is a law, and it is true. BUT our bodies are more like complex computers… there’s more to our programming than meets the eye.
To lose weight we need to dial in 3 things: Your diet - specifically how much calories you consume, your activity level - how much you move around each day to burn calories, and the 3rd piece of the weight loss puzzle is the one that most doctors, nutritionists, trainers, and people miss…
The metabolism.
And I’m not talking about that thing that you believe you are born with and can’t change.
When people go on a diet or start an exercise program and they have #1 and #2 in place, but they don’t lose any weight, or maybe it moves a bit at first but then stalls out fast… this is often due to today's topic: metabolic damage.
We'll discuss who metabolic damage affects the most, signs and symptoms of metabolic damage, take you back in time to my middle school days for a useful analogy, and more!
Time Stamps:
(1:32) Goodbye Kitchen Recording Studio
(5:15) The 3 Dials to Weight Loss
(6:32) Your Metabolism
(8:24) Prospect Example
(10:12) Metabolic Damage
(14:56) Untreated Hormonal Issues
(17:52) Middle School Trombone Days
(24:55) Taking The Next Step With Us --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 06 Jan 2025 | Ep. 205 Health Hacks I'm Loving For 2025 vs Leaving in 2024 | 00:32:14 | |
I tried a lot of things for hormone health in 2024…
Some I've shared on social media and on this podcast and some have been complete flops that I will never share. I enjoy the trial and error and being a guinea pig for these modalities.
To save you a bunch of time and effort, I want to share with you what I'm taking into 2025 when it comes to health hacks and self care practices.
I'll list them below in case you want a detailed explanation of each and let me know which ones you take into 2025!
Flush Protocol:
Follicular Phase Progressive Overload:
Silent Walks:
Scheduled Play Time:
Lymphatic Drainage:
Weekly Yoga Class:
Caffeine Limits:
Warmer Cold Plunges:
Feast/Fast Cycles:
Sober periods:
IV Drips:
Time Stamps:
(2:39) Treating Myself As The Guinea Pig
(3:32) The FLUSH Protocol
(5:10) Favorite and Not Favorite Parts
(7:49) Follicular Phase Overload Training
(10:37) Silent Walks
(13:12) Scheduled Play Time
(17:22) Lymphatic Drainage
(21:04) Limiting Caffeine Intake
(23:13) Warmer Cold Plunges
(24:49) Feast and Fast Cycles
(27:22) Sober Cycles
(29:30) IV Drips --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 07 Mar 2022 | Ep57. How to Lose Fat with Hypothyroidism with Beth Bielecki | 00:32:20 | |
Hypothyroidism... Poor gut health... Gaining weight despite eating low calories... Beth Bielecki was about to give up on her body. Despite learning everything she could about nutrition on her own, her hormone health was still getting worse. That's when she reached out to Vanessa for help. 5 months later... she's been working 1-on-1 with our VGFN Head Dietitian to boost her metabolism with our Flexible Reverse Dieting System, and she is looking leaner while eating MORE food, feeling energized again, and feeling freedom to eat any foods without worry or stress anymore! If you've been told that you can't lose weight because of your thyroid, hormones, or gut health, this episode is for you! Follow Beth on Instragram, HERE! 01:20-06:24 Meet Beth, she is a busy woman that works full time and goes to law school, but with the help of VGFN Academy she has been super successful overcoming underlying hormone and gut issues. Beth has not only seen a ton of physical breakthroughs, but also mental changes that have led her to have tremendous success! 07:06-11:17 Beth’s journey, and how she was feeling betrayed by her body, and overwhelmed by her frustrations while trying to deal with hypothyroidism. 11:52-17:06 Understanding how some of the digestive and hormone issues that Beth was having were directly impacted by her mental stress and fear of food. 17:30-20:45 Beth has increased the amount of food she eats, she has transformed her body, and is feeling her best all while navigating her busy schedule. 20:46-24:35 Beth’s experience with some self conscious feelings about her body, and how she has overcome these beliefs. 24:36-28:51 How Beth got over 100 workouts last year, while in law school, working a full time job, planning a wedding, and looking to buy a new home! 28:57-30:37 How Beth discovered that you don’t need to starve yourself, or kill yourself in the gym to achieve your goals --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 08 Jan 2024 | Ep. 153 Eating Disorder to Registered Dietitian: Connie Sanchez's Inspiring Journey | 00:27:59 | |
Today's guest and coach has been through chronic stress, hormone imbalances, and found healing through holistic approaches and yoga...
Today we have on a very special guest, miss Connie Sanchez!
Connie is a registered dietitian nutritionist, Integrative and Functional Nutrition Practitioner, Certified Yoga Teacher, Experienced in Gym Trainer, and one of our incredible 1-on-1 expert coaches here at Vital Spark (more to come on our recent rebranding!).
She has an incredible background with her own journey and I'm so excited to share her and her story with you today!
We discuss how Connie first got started in fitness, the role of stress and 11 years of resilience, finding yoga and why it's so powerful, and more!
Time Stamps:
(1:15) Our Incredible Assistant Coach Connie
(2:08) How Connie Got Started in Fitness
(6:35) Completing Schooling
(10:52) The Role of Stress and 11 Years of Resilience
(15:54) The Power of Yoga
(23:04) Where To Start with Yoga
(25:58) Final Thoughts --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 02 Dec 2024 | Ep. 200 How to Balance Your Blood Sugar for Easier Fat Loss | 00:34:51 | |
We officially hit 200 episodes! We appreciate all of you that have listened to one, all (DM us if you have) or anything in between!
Last episode we talked about how optimizing insulin and blood sugar is really the hidden gem for a lot of people’s hormone healing and weight loss journeys, we chatted about how to know if you are insulin resistant or on the path toward insulin resistance, and we walked through the science of how these things actually work in the body so you can UNDERSTAND WHY this impacts your weight.
This week let’s chat about how to actually balance blood sugar from a nutrition, movement, and lifestyle perspective!
First, I want to share a story about a woman named Susie who also listens to the Vanessa G Fitcast.
Susie just started her own business and is busier than ever. She sleeps 5-7 hours at best and often forgets to eat, leading to some binge eating at night and/or on the weekends. She has always carried a bit more weight than she would like so she has had a history of yo-yo diets in the past to try and lose the weight.
Nowadays she eats overall healthy, but truthfully her health isn’t as much of a priority as it once was, as she is at her desk most of the day and doesn’t have time for much activity.
She listened to Episode 199 and starts to put the puzzle pieces together of how blood sugar could be playing a role in keeping her stuck.
If you resonate with Susie, I have 6 foundational blood sugar balancing strategies that you can start using today that we've seen make a tremendous difference in the lives of our clients.
Let us know which ones you'll be incorporating soon!
Time Stamps:
(1:12) Episode 200!!!
(2:48) Last Week’s Episode
(4:15) Story Time
(9:32) Insulin Surge
(15:44) Consistent Meal Timing
(18:50) Managing Fiber Intake
(20:17) Awareness of Macros
(24:12) Naked Carbs
(29:37) Low Intensity Movement and Strength Training
(31:57) Supplementation When Needed
(33:42) Support From Specialists --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 01 Aug 2022 | Ep.78 How to Get Started with Strength Training Part 1 with Aaron Gilbert | 00:32:25 | |
If you've been wanting to start strength training either in the gym or at home and just have no clue where to begin, we've got you girl...
VGFN's own training programmer Aaron Gilbert is back on the podcast to talk about how to get start with strength training and we wanted to make this a 2 part episode for you.
In Part 1 of this 2 part series, we discuss what to look for in a gym membership, what you should do when you go the gym for the very first time, how many days a week we suggest you workout, how to structure your workouts into a plan, and so much more!
Time Stamps:
(1:15) Welcome Back Aaron!
(2:25) Aaron’s Background
(5:15) Where to Start with Strength Training
(9:00) Working Out From Home
(18:26) Creating a Workout Plan
(21:35) Breaking Down The Plan --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 29 Apr 2024 | Ep. 169 6 Simple Habits for Better Hormone Health | 00:33:30 | |
Ladies, are you tired of feeling like your hormones are running the show?
I want you to be able to take back control of your health and your hormones and these 6 habits have been vital to me along with many of our clients.
First up, we delve into the transformative effects of a solid morning routine, setting the stage for a day of hormonal harmony. Plus, learn how Vanessa is a badass when it comes to her cold plunge duration and can even read a book while siting in below 40 degree temperatures (not saying you have to do this at all).
Next, we tackle the importance of a proper bedtime routine and dive into the intricacies of balancing blood sugar levels.
We'll also discover the art of ordered eating and unlock the secrets to sustained energy and vitality.
Finally, we'll explore the crucial role of daily stress management practices and progressive training in nurturing your body and mind.
And we can't forget about support our parasympathetic nervous system!
Time Stamps:
(2:27) Zooming Out on Acquired Habits
(3:30) Supporting Your Hormone Health
(4:15) Lifestyle Over Supplementation
(6:44) #1: A Solid Morning Routine
(9:04) Vanessa’s Cold Plunge Superpower
(11:50) #2: Proper Bedtime Routine
(17:14) #3: Balancing and Stabilizing Blood Sugar Levels
(19:10) Ordered Eating
(22:02) #4: Daily Stress Management Practice
(25:53) #5: Progressive Training
(27:30) #6: Supporting Your Parasympathetic Nervous System --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 Oct 2023 | Ep. 141 This Framework Changed My Life - The Triangle of Health | 00:25:53 | |
When I was introduced to this concept, how I thought about my health completely changed...
Back in the day, a mentor of mine taught me this really valuable concept that I want to share with you today to bring some awareness of where you are prioritizing your health and fitness and why you may not be getting the results you want.
Picture a triangle: at the top, we have our health and this including everything from our gut heath, hormone health, and more. At the bottom left, we have performance and this includes speed, power, strength, conditioning, and more when it comes to our performance. Finally, at the bottom right, we have aesthetics and this includes our muscle definition, body fat percentage to see that definition, and everything that goes into an impressive physique.
Now let me ask you: where has your focus been when it comes to how you've approached your body? If you've been trying to focus on your physique and constantly dieting, you've probably been neglecting your overall health and not fueling your body for performance. This is where I was before I understood this concept.
I want to explain why this triangle is so important, both of our experiences and past with our focuses, and my advice to you if you are in a similar situation right now.
Time Stamps:
(1:39) Change of Plans on What We’ll Talk About Today
(2:42) I Feel Confident and Proud in My Body
(4:42) My Rant on Instagram
(5:12) The Health Triangle
(8:20) Vanessa’s Story Before and After
(15:02) Omar’s Experience
(19:40) Vanessa’s Hormone Healing Journey
(22:30) Advice to Women in Similar Situations
(25:57) Please Shoot Me a Message --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 07 Jun 2021 | Ep18. The Quick and Easy Guide to Meal Prepping | 00:40:36 | |
Episode NotesMeal prepping is not easy or fun but it is the backbone to help you achieve successful and sustainable results in your fitness journey. But if you're already here, then we probably don't need to convince you WHY meal prepping is helpful for losing weight, you're probably here because you're a busy bee who doesn't have time to cook. Join us in today's episode, as we give away our 4-step formula to shave time off of meal prep and keep things quick and efficient so you can make eating healthy and sticking to your diet feel EASY! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 15 May 2023 | Ep. 119 Should You Cut Back on Drinking? The TRUTH About Alcohol & Hormone Health | 00:28:51 | |
I recently put up a question box on IG asking what you guys want to learn about on the podcast and Ericka asked a great question...
She asked about the effects of alcohol on hormone health, so today we're going to share what you REALLY need to know about alcohol and your hormones, and share personal tips we’ve taken to cut back on our own drinking.
Many women we talk to experience hormonal imbalances, feel stressed, anxious, and maybe depressed. A lot of those same women also use a glass of wine as a stress reliever. This can then prolong the hormonal imbalances which could be causing the stress and anxiety.
We'll talk about the social pressure when it comes to alcohol and share a recent story about the Morgan Wallen Concert we went to, the effects of alcohol on hormonal health, tactical advice on how to approach alcohol, and more!
Also, want a macro-friendly cocktail recipe book? DM me “Cocktail recipes” on Instagram or Facebook and I’ll send it over!
Time Stamps:
(1:20) Suggestion From Ericka on Alcohol and Hormone Health
(1:53) Last Week’s Morgan Wallen Concert
(3:30) Not Letting the Liquor Talk the Next Day
(4:42) Social Pressure with Alcohol
(6:36) Using Alcohol to Combat Anxiety
(8:32) Shifting to a New Identity
(11:02) Alcohol and Estrogen
(12:40) Alcohol and Liver Health
(15:32) Women Metabolize Alcohol Differently
(19:02) Advice on Approaching Alcohol
(22:19) Progressing Decreasing Consumption and Replacing It
(23:57) 1:1 Alcohol Rule
(26:25) Women Who Don’t Drink --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 16 Aug 2021 | Ep28. The 8 Simple Things Lean People Do | 00:25:07 | |
Do you ever struggle with losing weight AND keeping it off? Maybe you can stick to a diet but as soon as you finish it, you go right back to when you started; making you wonder if the only way to stay lean is to starve yourself, workout 7x a week, and be completely miserable. Luckily for you, in today's episode we dive into this belief and share with you the top tips, lean people do to make fitness a lifestyle and not a diet. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 13 Jan 2025 | Ep. 206 Do You Need a 5R Gut Protocol? Part 1 | 00:32:48 | |
This might just be what you and your gut need in 2025...
We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more.
Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss.
Some gut issues can look like:
- Mood disorders - Stool changes- constipation, diarrhea - Abdominal bloating and gas - Feeling full quickly - Heartburn, GERD, reflux - Stomach pain, burning, or cramping, nausea - Hormonal imbalance (gut issues common in perimenopause) - Food sensitivity - IBS, IBD, Crohn’s, colitis, etc - Autoimmune disease - Skin issues- eczema, acne, psoriasis - Nutrient deficiencies (poor absorption) - Getting sick often/easily
To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed?
In today's episode and Part 1 of these series, we're going to cover a lot of gut health topics that may be slowing your progress down and explain why the 5R gut protocol might be useful for you. Stick around for Part 2 where we'll dive into the protocol piece by piece.
Time Stamps:
(1:51) 5R Gut Protocol
--------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 15 Apr 2024 | Ep. 167 Gut Health Masterclass Part 2: Unlocking the Secrets to a Healthy Gut | 00:22:39 | |
There's a significant chance your health and fitness goals will rely on the quality of your gut health...
After working with over 800 women in our coaching company and seeing the results already in our Beat the Bloat Challenge, it's incredibly clear how important gut health is to your quality of life and your weight loss goals.
With all of the information we are sharing with our ladies inside the challenge, we wanted to bring some of the highlights and information to you on the podcast and we wanted to do this in two parts.
In this Part 2, we are going to dive into some tips and tricks on how to beat the bloat and how to solve some of these common gut issues. We'll discuss the 80/20 rule, gluten and dairy, reducing added sugar, eating more fiber, and many more tips you can start to incorporate today!
Time Stamps:
(1:33) 80/20 Whole Food Rule
(6:25) Reducing Gluten and Dairy Consumption and Adding Back
(7:30) Reducing Added Sugar
(9:17) Eat More Fiber
(12:41) Adding More Water
(13:59) Functional Lab Testing and Supplementation
(16:55) How to Know If It’s Working
(19:59) Questions To Ask Yourself --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 29 May 2023 | Ep. 121 Our Top Tips for A Flat Tummy | 00:36:08 | |
Summer 2023 is officially here and we know what's on your mind...
Are you tired of battling with stubborn belly fat? Do you dream of having a flat tummy and feeling more confident in your own skin? Look no further!
On today's episode, Omar and I reveal our most effective tips and tricks for achieving a flat tummy and overall better health. These tips may not be what you think though.
These tips are the foundational principles necessary to achieving a flat tummy. We won't give you fluff and we won't give you some bs detox tea strategy. These tips are the real way to the tummy you want!
From hormone health to gut health to having great core strength, these are the pillars you'll need. At the end of this episode, we have a special opportunity for you! A FREE 5-Day Beat the Bloat Challenge!
If you'd like to learn more about the challenge, head on over to: https://bit.ly/Beat-The-Bloat-Challenge.
You also have a chance to win $100 so this to us is a no-brainer for you!
Time Stamps:
(1:32) Omar’s Birthday Week
(1:57) Memories Around Memorial Day
(5:57) How Many More Summers…
(9:14) What Attracted Vanessa to Omar
(10:12) #1: You Need to Be Lean
(13:53) #2: You Need To Have Good Hormone Health
(17:10) Cortisol Imbalances
(22:47) #3: You Need Good Gut Health
(24:34) Putting On Your Burger Pants
(25:47) #4: Having Great Core Strength
(30:07) 5 Day Free Beat the Bloat Challenge
(32:08) What’s Included --------------------- The FREE 5-Day Beat the Bloat Challenge Kicks off June 5th! Join Here: https://bit.ly/Beat-The-Bloat-Challenge --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 14 Apr 2025 | Ep. 219 How I Reversed Adrenal Fatigue: The 4 Key Changes I Made | 00:28:21 | |
At one point I cried to my doctor because I was just so frustrated….
I thought I needed to eat less, be stricter, exercise harder but none of it was working.
In fact, I found myself gaining weight, looking puffier, and feeling more exhausted the harder I tried. Does this sound familiar?
"You're just being lazy. It's all in your head" is what I kept telling myself and that only made things worse mentally.
It wasn't until I dug deeper into my hormone health and found the root cause I was able to start truly healing and getting back to myself.
In this episode, I'm going to explain the four key changes that I implemented that made all the difference for me.
We will cover why I backed off of my training, learned to nourish my adrenals with proper nutrition, cut back on caffeine which was incredibly hard at the time, and learned to rebalance my circadian rhythm.
Time Stamps:
(0:25) Team Coming Into Town
(1:32) The Adrenals
(3:05) My Hormone Healing Journey
(5:15) What To Look For With Adrenal Fatigue
(9:15) Pulling Back Intensity
(11:25) Nourishing Your Adrenals
(14:28) Magnesium Rich Foods
(16:18) Hydration and Electrolytes
(19:12) Proper Supplementation
(19:54) Cutting Back on Caffeine
(21:15) Prioritizing Sleep
(25:05) We Can’t Work With Everyone --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 13 Sep 2021 | Ep32. 4 Tricks to Stop Falling Off Your Diet Every Time Life Gets Busy & Stressful | 00:34:41 | |
You have been promising yourself that THIS time you'll really lose those pesky 20-30 lbs you've put on the last few years, but every time you start a new diet or gym routine, life just seems to get in the way. Maybe you hopped on the low-carb bandwagon, or the keto diet, or you have been crushing cardio and skipping meals to eat as little as possible. Just when you thought things were working, life gets HECTIC. Maybe it's long, stressful hours in the office with no end in sight. Or maybe it's the family, or you have a bunch of horse shows coming up and you didn't realize how hard it was going to be to maintain your diet... so what do you say? You scream, "SCREW THIS. I want to live my life. I don't care. I'm going back to carbs, to drinking whatever I want" and that's when you fall off your diet yet again.... If this is YOU, join us in today's episode as we share 4 great tips to help you plan for when your fitness needs to take a backseat so you can keep crushing life. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 19 Feb 2024 | Ep. 159 Not Toning Up? Why Your Workouts Aren't Working For You | 00:21:55 | |
If you feel like you're doing everything right in the gym and still not seeing the results you want, you probably fall into one of two categories...
The first category is you are training too much with the wrong volume and intensity. We see this a lot with women taking several group classes a week along with their regular training and they aren't giving their body time to recover and heal.
Muscle is initially broken down in the gym and built back up through nutrition, sleep, and recovery but many women get this concept backwards.
The other category is not training enough and therefore, can't create a proper stimulus to see lean muscle and definition. It may feel like you are training and putting in a sweat but you potentially have many reps in reserve during your lifts, too long of rest periods in between sets, and/or you are not getting enough training volume to certain muscle groups per week to see progress.
In this episode, we want to break down these two categories in depth, explain why sticking to a plan for at least 3 months will be the best decision you can make for yourself, and share our FREE 3 day a week training program with you!
Time Stamps:
(1:38) Recording On Valentine’s Day
(1:50) Omar Getting Flowers… Day Of
(2:28) Omar’s Defense
(3:22) Why Your Workouts Aren’t Working
(4:32) 2 Main Reasons
(5:35) Training Too Much and Under Recovered
(8:07) Junk Volume
(10:20) Imagine This Scenario
(11:55) Intensity Issues
(13:05) Not Training Enough or Hard Enough
(16:38) Which Category Do You Fall In?
(17:51) Free 3 Day a Week Strength Training Program
(19:32) Free Program Results
(20:60) Please Share This Episode --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 13 Jun 2022 | Ep.71 What is the "Right" Weight for Your Body? | 00:27:34 | |
A recent Instagram DM asking about my height and weight got me to thinking about younger Vanessa. It's completely understandable to see someone on social media and want the body they have and it's natural to compare if you are around the same height. There's a few things to consider though when it comes to weight and YOUR body and that's what today's episode is all about. Weight fluctuates for many different reasons and we don't want you to ride that emotional rollercoaster of one day you are down a pound feeling great and next day, you're up 2 pounds and feeling like a failure. We'll cover the major reasons why your weight will fluctuate (especially for my ladies out there), give you a few real life examples, and share what we teach our clients to do when it comes to weight and the scale.
Time Stamps:
(1:18) Spontaneous Topic
(2:50) Talking Body Weight
(5:45) Omar Weight Example
(7:10) Fluctuation Example
(9:30) Why Weight Fluctuates
(12:15) Sodium and Salt
(13:20) Stress Levels
(15:55) Omar’s Mom
(22:32) What We Teach Our Clients
(24:15) Performance Goals
(26:36) Please Share, Rate, and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 25 Jul 2022 | Ep.77 How to Find Out If You Have Hormone Issues | 00:37:46 | |
The reason you aren't losing weight may have nothing to do with calories or your diet...
There's much more to weight loss than the simple calories in, calories out that is preached on social media. There's an entire system of your hormones to consider and many women have underlying issues even when their lifestyle is dialed in.
In today's episode, we are going to be talking everything hormones and why you should consider getting regular bloodwork and its benefits. We'll try not to be too sciency with this talk but we want you to be armed with this knowledge as it could be the missing ingredient to the body and life you've always wanted.
***This episode is not meant to provide specific medical advice but rather to provide our listeners with information to better understand their health. Always seek the individual advice of a trained health professional for medical advice, diagnosis or treatment.
Time Stamps:
(1:15) First Engaged Episode!
(2:00) Bloodwork and Lab Work
(4:00) Balancing Your Hormones
(8:15) Hormones are Messengers
(10:00) Sex Hormones
(12:38) Anne Locker Episode
(15:12) Stress Hormones
(17:50) Pulling Bloodwork
(21:55) What’s Uncovered
(27:48) Normal vs Optimal Ranges
(31:50) The Cost of Labs
(36:18) DM Us with Questions! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 22 Apr 2024 | Ep. 168 How to Manage Mindless Evening Eating | 00:30:33 | |
Eating in the evening isn't a problem in itself! But if it feels like autopilot or you're going beyond comfy fullness, it might be mindless eating in action.
I have struggled with mindless evening eating in the past and I've recently had this old habit creep up on me and as I share in this episode, I've spent well over 100k on my health and education over the past few years and I still struggle at times.
In this episode, we want to share the two main areas contributing to mindless evening eating: the physiological side and the psychological side.
We'll discuss the signals you're receiving from your body from that day's nutrient intake and why this may be a factor with your hunger cues.
We'll also dive into the psychological side and break down some key habits around eating such as plating your food instead of eating it out of the container or package, removing distractions, breathing deep and relaxing before eating, and more!
Time Stamps:
(1:22) Eating At Night and Feeling Out of Control
(5:32) Omar Getting On Calls With Women Just Like You
(7:12) Managing the Evening Eating
(9:12) How Well Did You Nourish Your Body Today?
(9:42) The Psychology Side
(13:00) Plate Your Food
(14:26) Remove Distractions
(16:02) Breathe Deep and Relax
(18:32) Stay Present
(20:44) Reflect On It
(21:52) Recap
(29:44) Please Rate and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 19 Sep 2022 | Ep.85 Are Your Friends the Problem? | 00:20:14 | |
Do you have crabs? 🦀
As friends I mean! (get your mind out of the gutter!!!!)
When you look at who you’re spending time with, it’s important to make sure they aren’t acting like a bunch of crabs…
You see, if you put one crab in a bucket, you have to put a lid on the bucket or else it will climb out. If you put multiple crabs in a bucket, you don’t need to put a lid on the bucket because if one crab tries to climb out the others will pull it back down.
Unfortunately, a lot of women are like this.
If one girl in the friends group tries to better herself... level up her life…. make changes for the better...… Her “friends” pull her back down.
“Aren’t you on a diet?” “Are you allowed to eat that?” “Do you really have to workout? “Come on, skip the gym and drink with me!”
Any of that sound familiar?
Then hate to break it to you, But this is a confirmed case of crabs.
We want to share with you how to have these tough conversations and why surrounding yourself with more supportive women and people will change your life.
Time Stamps:
(1:36) Excited to Talk about This Topic
(1:52) Support System
(2:35) Crabs in a Bucket
(4:02) Vanessa’s Previous Job Example
(11:02) Boundaries and Hard Conversations
(18:32) Our Free Facebook Group --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 17 Jan 2022 | Ep50. What Does It Actually Look Like To Lose 10, 30, or 50 Lbs | 00:27:49 | |
There are tons of ridiculous weight-loss claims out there... today's episode walks you through what it really takes to lose 10, 30, or even 50lbs (the right way!). If you're interested in losing 10-50lbs WITHOUT giving up your favorite foods or spending ridiculous hours in the gym, and learning to keep it off FOR GOOD.. Apply HERE for our 1-on-1 coaching program and one of our team members will reach out!
2:00-3:15 - How New Year weight loss programs bend the truth about the amount of weight you'll actually lose 6:22-09:54 When we are seeing rapid change in the scale from fad diets, what is actually happening with your body? 12:36- 16:30 What happens when you do a detox diet 17:52-20:46 What is a healthy and sustainable timeline for weight loss 21:46-23:28 If it sounds too good to be true, it probably is. If you rush your weight loss process, you’ll end up extending your weight loss process 26:01-27:11 If you are ready to tackle weight loss the RIGHT way, the SUSTAINABLE way. And you want to be TONED, FIT, LEAN, and with more ENERGY - check out the application below! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 28 Oct 2024 | Ep. 195 What Actually Are Toxins and Should You Be Concerned About Them? | 00:33:23 | |
It's spooky season and we have a great topic for this week's podcast!
One of my biggest pet peeves is fear mongering and I always hated people fear mongering around toxins specifically because truthfully, I find it all very overwhelming.
But I also recognize that knowledge is power, and my learning more about toxins, what they are, how they actually impact your body from a science perspective, and things you can do about it.
We can better support our health and our body composition goals!
In this episode, we're going to cover what are toxins and define them clearly for you, explain the concept of toxin burden that our modern society unfortunately has us content with 24/7, how frequent our exposure is to toxins, symptoms of excessive toxins, and much more!
Time Stamps:
(1:17) Scary Toxins
(2:24) Pet Peeve Around Fear Mongering
(5:02) What Is a Toxin?
(6:53) Toxic Burden
(8:20) Initial Exposure
(17:19) Managing Your Toxic Burden
(26:35) Caster Oil Pack
(28:27) Other Strategies
(31:11) Think Dirty App and Other Resources --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 28 Mar 2022 | Ep60. How To Avoid The Pain And Discomfort Of Food Restriction With Alex Long | 00:24:41 | |
You're constantly beating yourself up for not hitting your macros consistently, or maybe worried about sticking to whatever food rule or guideline you have made for yourself. You tell yourself, this is who I am, this is what I eat, this is my lifestyle... but is it really? If this is you, join us in today's episode as we talk about food restriction and what food freedom should really look like for you!
02:15-10:14 Alex’s story on how a cinnamon bun helped her realize and prioritize food freedom. 11:31-13:56 Food freedom can be different to everyone, and ultimately it’s what makes you feel your best, and not what society or a diet dictates for you. 15:20-18:14 Your nutrition journey should be customized to you, and the approach to get one person to their best, healthiest-self, can vary from person to person. 18:18- 19:43 Alex: “I care about WHY you’re eating what you’re eating, rather than the food itself. I want to help people get back in tune with their bodies, and themselves.” 19:57-23:07 You are not tied to the person you were before, or even 5 minutes ago. You can let go of food rules that are restricting or defining your life. --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 20 Feb 2023 | Ep. 107 Exercise Lies That Keep Women Stuck | 00:25:30 | |
Women have been lied to for years about exercise and it's time we expose them...
We as women have been lied to from social media to magazines to what we see on television when it comes to exercise. These lies not only hold women back from reaching their dream body but also robbing them of their confidence.
It's time we expose the top 4 lies we see when it comes to women and exercise and explain why these lies are holding you back.
Feel like you need to live in the gym to see results? Be constantly sore? Do certain exercises to target specific body parts? All lies and if you enjoyed this episode, please send it to a friend who could use this information as well!
Time Stamps:
(1:30) No Thriller Movies for Vanessa
(2:51) Lie #1: Living in the Gym to See Results
(9:00) Lie #2: You Must Be Sore to Grow
(12:40) Why Soreness Occurs
(12:48) Lie #3: Targeted Body Part Training to Get Results
(14:55) Why Compound Movements Are More Efficient
(17:43) Lie #4: You Must Buy A lot of Supplements to See Results
(24:43) Please Share This Episode with a Friend --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life! --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 07 Nov 2022 | Ep.92 How to Fix Bloating, Constipation, and Diarrhea for Good with Alex Long | 00:43:05 | |
You're in store for a lot of poop talk when you press play on today's episode… This is such an important topic to discuss openly though because it's incredibly important to gut health as well as overall health. While we have discussed previously issues I've had with adrenal health and cortisol, I was having diarrhea every single morning. I finally asked Alex about it and, since this is not normal at all, we started a protocol to help alleviate those issues. It had become so normal to me but just because it's normal doesn't mean it's optimal. We want to discuss what we found after my GI map test, how we are designing the protocol to combat my H.Pylori infection, discuss stress management tactics and strategies, and so much more!
Time Stamps:
(3:17) Vanessa’s GI Map Results
(7:26) Reassurance with Gut Test Results and Plan
(8:42) Traveling and Bowel Movements
(15:47) Stress Management and Gut Health
(19:47) Where Bloating Comes From
(21:47) Food and Symptom Log
(25:29) Constipation
(29:32) Water and Stress
(32:33) Diarrhea
(41:40) Always Open to A Free Consult
(41:57) Giveaway Reminder! --------------------- 100 EPISODE GIVEAWAY! Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card! Simply leave a review, and send a screenshot to @vanessagfitness on Instagram! Winner will be announced on Episode 100 --------------------- Download Our FREE Workout Program --------------------- Home Gym Equipment We Recommended: --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 23 Oct 2023 | Ep. 142 The Link Between Healing Your Hormones and Body Fat with Abbey Nelson | 00:31:17 | |
If you've been feeling alone or stuck in your fitness and fat loss journey, may this episode serve as a source of encouragement and hope for you...
It's an extremely tough road and one that both I and our returning guest have been on recently. VGFN Assistant Coach Abbey Nelson is back on the podcast and we wanted to talk about our hormone healing journey's to share the good, bad, and ugly truth.
Abbey had a lot on her plate and was struggling with everything she had going on at the time and gained weight during that period. This goes to show that even coaches aren't perfect.
Again, we hope us sharing our stories allows you to keep going in your journey and know that we are always here to help!
Time Stamps:
(1:54) Behind the Scenes of Our Hormone Healing Journeys
(6:02) My Health and Hormone Healing Journey
(10:13) Abbey’s Hormone Healing Journey
(20:12) Shift in Confidence with a Bigger Body
(23:50) Abbey’s Advice --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Podcast Link I Shared In The Episode: https://podcasts.apple.com/us/podcast/increase-your-impact-with-justin-sua-a-podcast-for-leaders/id1058589696?i=1000626655958 --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 19 Jun 2023 | Ep. 124 Why Cardio is Terrible for Fat Loss | 00:21:00 | |
I’m not anti cardio, I’m anti relying on cardio for fat loss...
I spent too much of my younger years thinking that cardio was the sole way to my dream body and I couldn't have been more wrong. This is a common myth in the health and fitness industry I am adamant on breaking.
Why strength training is so much better for losing weight and losing fat is the fact that it keeps our metabolism strong and allows us to have muscle mass on our frame that works with us instead of body fat that works against us.
We still need cardio for health health and many other things but running on the treadmill everyday for an hour isn't the answer. If we can incorporate walking into our routine, we'll be much farther ahead.
In this episode, we want to breakdown how to optimally use cardio in your training program, why you should start tracking your steps everyday if you aren't already, and more!
Time Stamps:
(1:37) Happy Early Birthday to Vanessa
(3:10) Going Straight to Cardio Mistake
(5:59) Why Cardio is Terrible for Weight Loss
(10:32) Still Love Running
(11:58) How Do You Think about Running?
(13:22) Hormone and Gut Issues
(16:10) How to Optimally Use Cardio
(17:22) Track Your Steps/Walking
(20:12) Please Share, Rate, and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||
| 03 Mar 2025 | Ep. 213 3 Fitness Truths Every Woman Needs to Hear | 00:29:05 | |
You are bombarded by fitness and health information every single day but there are only a few truths you need to focus on...
It can be extremely overwhelming in today's society with ads and content everywhere talking about what you should be worried about when it comes to your health and fitness and we know that pain too.
As a health and nutrition company ourselves, we understand it can be a lot so in today's episode, I want to focus on three fitness truths that I believe every woman needs to hear.
These truths contradict a lot of what you'll conventionally hear and we think that's a good thing. We'll cover why you don't need to spend as much time in the gym as you think you do, why building bigger muscles is the goal and not getting "toned", and why effective isn't the same as intense.
Let us know which one surprised you the most and if this was helpful!
Time Stamps:
(1:22) Coming Back From Travel
(1:52) Recent Viral Post
(8:02) #1: You Don’t Need To Spend A Ton of Time In The Gym
(14:02) #2: Building Bigger Muscles
(19:20) #3: Effective Is Not The Same As Intense
(27:57) Please Rate and Review --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation. --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes! | |||