Explore every episode of the podcast Vanessa G Fitcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Ep. 186 Vulnerable Moment: My 7 Go-To Health Habits to Eliminate Anxiety & Overwhelm | 26 Aug 2024 | 00:39:04 | |
Vulnerability moment: I don’t like talking about this because I get in my head thinking that sharing about my mental health struggles discredits me as a coach, but I know that more people struggle with anxiety or depression and feel alone and in the dark about it than not, and I hope that these tips are helpful for those of you, and also gives an example of how you can have these tendencies but that doesn’t mean that it’s your identity, and you can still achieve everything you want to achieve despite it.
I want to share what happened on a recent trip to Nashville for a business conference and what ensued from my perspective and some reflection on why I think it happened. I ended up having to go back to my hotel room and miss out on part of the conference from the anxiety and overwhelm I was feeling at the time.
The FOMO and negative thoughts kept swirling around as I wondered how I was being perceived for doing this (even though in retrospect most wouldn't mind or care) but it's important for me to share that I still go through this too even after years of working with mindset coaches and having healthy habits in place.
We'll then talk about what I do to manage these issues including sauna and cold plunge, going to bed earlier and getting up earlier, thought dumping, and more plus a reflection on why those things didn't happen prior to our trip.
Time Stamps:
(1:16) Getting Back and Going Back
(3:32) One Action To Gain Momentum
(6:27) Anything Above Zero Compounds
(10:02) The Meal Prep Flow
(11:40) What Will Halt Your Momentum?
(15:27) If/Then Scenario
(17:24) Explaining If/Then Scenarios
(22:32) Avoid Overthinking --------------------- 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! | |||
| Ep. 185 How to Get Back on Track As the Kids Go Back - Your Back to School Fitness Guide | 19 Aug 2024 | 00:24:11 | |
It's that time of year again and this year, it's time to make your health and fitness a priority...
Summer can be a more lenient time when it comes to our health and nutrition habits (I find myself ordering out more and going out to restaurants more too) but as the kids go back to school and you're settling into a new routine, if you want to make your health a priority, it starts with momentum.
I want you to take one single action in a positive direction to start gaining momentum whether this is going for a walk every single day or a certain amount of trips to the gym or drinking a gallon of water a day. It may seem small to start off, but we promise you this is where the magic begins with one action. Anything above zero compounds.
We'll also discuss what to do when and if your momentum stalls or halts during this time with the "If/Then" scenarios because it's always good to be prepared!
We know you've got this and the biggest thing is to not overthink it. Do one thing to gain momentum for yourself today and make yourself a priority!
Time Stamps:
(1:16) Getting Back and Going Back
(3:32) One Action To Gain Momentum
(6:27) Anything Above Zero Compounds
(10:02) The Meal Prep Flow
(11:40) What Will Halt Your Momentum?
(15:27) If/Then Scenario
(17:24) Explaining If/Then Scenarios
(22:32) Avoid Overthinking --------------------- 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! | |||
| Ep. 176 Navigating Nutrition & Fitness as New Moms: Real Talk with Postpartum Coaches Kat Young & Olivia Glosser | 17 Jun 2024 | 00:51:02 | |
If you've been feeling alone in your postpartum journey or you want to hear a few different perspectives to put your mind more at ease, this episode is for you...
So often it can feel like we are living on an island when it comes to new chapters in our lives and nothing prepares you for the life change that is parenthood.
In this episode, I wanted to bring on two of our amazing Vital Spark coaches who are both recent new mom's going through their postpartum journey too to give you the raw and honest truth about what this phase of life looks like.
We'll discuss health and mindset changes, adding back habits and routines, finding your minimum effective dose, why it's more than okay to ask for help, and so much more!
Time Stamps:
(2:22) Where Coach Kat and Coach Liv Are With Their Postpartum Journey
(4:32) Health Changes Since Giving Birth
(8:32) Mindset Changes
(18:50) Adding Back In Habits and Routines
(23:22) Minimum Effective Dose
(26:37) Behind The Scenes As New Moms and Fitness Coaches
(40:16) It’s Okay To Ask For Help
(44:17) Parting Words of Advice
(49:32) Where To Find Kat and Liv --------------------- Follow @Coached_By_Kat On Instagram
Follow @LiftingwithLivFit 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! | |||
| Ep.86 How We ACTUALLY Did With Our Nutrition In Europe | 26 Sep 2022 | 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! | |||
| Ep.85 Are Your Friends the Problem? | 19 Sep 2022 | 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! | |||
| Ep.84 10 Days in Europe Without Over-Eating? Here's How We're Doing It | 12 Sep 2022 | 00:44:47 | |
Omar and I are off on our first official vacation as business owners and fiancé's and things will be different on this trip...
We have planned our intentions and goals for the trip and, in doing that, will allow us to enjoy our food, drinks, and apparently many croissants without overeating and overindulging. This hasn't always been the case with our previous trips.
We want to share with you the questions we asked ourselves before embarking on this trip so we could fully enjoy it and come back rested, refreshed, and not need a vacation from our vacation.
Time Stamps:
(0:17) Leaving for Europe and Taking a Full Vacation
(2:50) Vacation is A Part of Your Life
(5:45) #1: Asking Ourselves Questions
(6:55) How Do You Want to Feel When You Return?
(14:51) What Does Progress Look Like?
(16:40) Omar’s Progress On This Trip
(18:50) Vanessa’s Ideal Progress On This Trip
(20:16) How Flexible Can You Be?
(25:50) My Hormone Journey and The Trip
(31:00) Vanessa’s Goal for The Trip
(35:02) Water Intake
(37:06) Creating an Eating and Movement Plan --------------------- 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! | |||
| Ep.83 Why I Stopped Working Out - My Adrenal Fatigue Story Part 2 with Alex Long | 05 Sep 2022 | 00:33:15 | |
Part 2 of my adrenal fatigue story where we will cover more specific and tactical aspects...
From my cortisol dropping and what cortisol dominance means,
To why I dropped training volume to zero,
To my specific protocols Alex has had me do.
Everyone is different and I am an extreme case but our hope is that, if you feel similarly, you reach out to us and ask for help because we want you to feel your best!
Time Stamps:
(1:00) Welcome Back and Part 2
(2:38) Cortisol Dominance
(6:05) Dropping Volume on Training
(11:20) Importance of Well Read Labs
(17:15) I’ve Been an Extreme Case
(18:24) Sharing Vanessa’s Protocols
(20:03) Walking and Taking Breaks
(28:00) Please Reach Out 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! | |||
| Ep.82 Why I Stopped Working Out - My Adrenal Fatigue Story Part 1 with Alex Long | 29 Aug 2022 | 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! | |||
| Ep.81 Why I Don't Use Genetics As An Excuse Anymore | 22 Aug 2022 | 00:17:17 | |
Gather around as I have a story to share with you. A story about body image, shame, and let's call her Karen on a Spirit Airlines flight...
On said Spirit Airlines flight, my middle seat neighbor wouldn't take a hint I didn't want to chat. We talked about her kids, why UGA is better than Auburn, and my experiences with as an equestrian athlete. I was finally saved by the bell of the "remove seat belt" sign as we touched down in Atlanta.
Karen's next comment shook me to my core.
I jumped up into the aisle, reached for the overhead bin, and then it happened… Karen looked me up and down - getting to really see my full body for the first time now - and said...
"So is having big legs, like, an equestrian thing?"
I froze and thought, "My legs are big?" I could feel them rub together when I walk. I could see the cellulite in the mirror. I 𝘬𝘯𝘦𝘸 I had gained 20 pounds in the last year...
But I had no idea OTHER people KNEW.
From that moment on over the next four years, I would tell myself the story that I'm just built this way.
I found out that this was a false story I told myself after finding strength training.
Lifting saved my self-image and that's why I talk about it so much because I don't want you to have to spend as long as I did disliking your body.
Listen in as Omar and I talk about how to LOVE your body as it is right now, while also strength training and fueling your body to shape it the way you want it to be.
Time Stamps:
(0:20) Gather Around Children
(0:44) Junior Year of College
(3:50) Comment about My Legs
(7:15) When I Started Strength Training
(10:00) Used to Use Genetics as an Excuse
(12:10) Three Important Parts to Transforming
(14:35) Episode 62
(14:54) Please Share with a Friend! --------------------- 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! | |||
| Ep.80 3 Secrets to Building a Butt | 15 Aug 2022 | 00:27:31 | |
So many women think they are stuck with a flat, deflated butt but (no pun intended) that doesn't have to be the case....
In reality, what you need are the right things to build the booty you've always wanted and today's episode is all about the 3 secrets to that dream butt!
No matter what your natural body type is, you can absolutely add size and roundness to your booty with just a few simple changes! These changes include training for STRENGTH, EATING to GROW, and training your WHOLE BODY!
Listen in as we talk about these secrets in detail and how you can get a FREE 3 Day Workout to grow that booty!
Time Stamps:
(1:13) Nervous About This One
(2:48) How to Build a Booty
(6:43) Secret #1: Train for Strength
(13:08) Secret #2: Stop Cutting Carbs and Dieting
(15:35) Our Free Facebook Group
(16:42) Secret #3: Train Your Full Body
(19:18) Overtraining is a Thing!
(21:35) Free Training Program
(22:50) Our Client Asia’s Glute Transformation
(25:30) DM Me the Word “Booty” --------------------- 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! | |||
| Ep.79 How to Get Started with Strength Training Part 2 with Aaron Gilbert | 08 Aug 2022 | 00:30:21 | |
Part 2 of how to get started with strength training with Aaron Gilbert dives into a few topics we know you will love AND we have a gift for you at the end...
VGFN's own training programmer Aaron Gilbert is back on the podcast to talk about how to get start with strength training and in part 2, we wanted to cover a few topics we hear a lot from incoming clients such as how to know if you are overtrained, how to optimally use cardio with strength training, and probably the most coveted topic...
How to workout from home! We know life can be chaotic at times and we want to provide a gameplan and tips for you to workout at home. We'll even sweeten the deal and give you a 3 day workout plan you can start today! Let us know what you thought of this series and we'll continue to bring valuable content you want and need!
Time Stamps:
(1:02) Part 2 Intro
(3:00) Acknowledging Our Nerd Status
(7:04) How to Know If We Are Overtrained
(11:29) Combining Cardio and Strength Training
(14:49) Working Out from Home
(25:36) Final Thoughts
(26:45) Free 3 Day Workout Plan --------------------- 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! | |||
| Ep.78 How to Get Started with Strength Training Part 1 with Aaron Gilbert | 01 Aug 2022 | 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! | |||
| Ep.77 How to Find Out If You Have Hormone Issues | 25 Jul 2022 | 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! | |||
| Ep. 175 The Elimination Diet You Need to Start Today (It's Not What You Think) | 10 Jun 2024 | 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! | |||
| Ep.76 From 225lbs & Bingeing to Becoming a Successful Coach: Abbey Nelson's Story | 18 Jul 2022 | 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! | |||
| Ep.75 Are You Falling For These 5 Diet Scams? | 11 Jul 2022 | 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! | |||
| Ep.74 Postpartum Nutrition Secrets with Kat Young | 04 Jul 2022 | 00:31:58 | |
There are so many misconceptions and societal inaccuracies when it comes to postpartum, pre-natal, and post-natal health and we have a special guest that is going to breakdown those myths... Yes I've traded in Omar for our amazing assistant coach Kat Young today and she's been absolutely crushing it recently with her clients. We even have a running joke that you better watch out if you're even considering getting pregnant because a lot of Kat's clients have recently. In this episode, we'll talk about the biggest areas of interest when it comes to postpartum including weight loss, exercise, and so much more!
Time Stamps:
(1:10) Traded in Omar for Kat
(3:00) Getting into Pre and Post Natal Care and Certification
(5:45) Postpartum Weight Loss
(8:20) Postpartum Exercise
(19:00) Breastfeeding vs Not
(24:30) Easy Goals in Postpartum Nutrition
(30:35) Where to Find Kat --------------------- 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! | |||
| Ep.73 Feeling Tired All the Time? It Might Be One of 5 Culprits | 27 Jun 2022 | 00:25:13 | |
Does this sound like you… you got "enough" sleep last night, you're on your third cup of coffee, it's not even noon yet, and you're exhausted... There's more at play here when it comes to you feeling tired and it's much more than consistently getting enough sleep at night. There are other factors and that's what today's episode is all about! We will dive into why you are probably not eating enough for your body, why you might not be eating the "right" foods for your body when it comes to energy, and give you some breakfast and lunch recommendations we advise for our clients. From there, we'll talk about movement throughout the day, some internal health issues to be mindful of, and remind you that every body is different and you need to figure out what works for you!
Time Stamps:
(1:18) If You’re Tired, I Totally Understand
(2:50) The Coffee Addiction
(3:50) You’re Probably Not Eating Enough
(6:06) Not Eating the “Right” Foods
(10:20) Breakfast and Lunch Recommendations
(12:08) Movement Throughout the Day
(18:38) Internal Health Issues
(21:40) Every Body is Different
(24:01) Let Me Know If This Was Helpful --------------------- 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! | |||
| Ep.72 How to Eat Healthy and Save Money in the Process | 20 Jun 2022 | 00:20:54 | |
Is it possible to lose weight AND save money in the process? You'll find out in today's episode... We're here to give you some tactical tips and tricks (plus stick around until the end for a grocery freebie checklist) that will help with your wallet as well as your waistline! A lot of these tips we've learned the hard way and we don't want you to make some of the same mistakes we have!
Time Stamps:
(1:20) Healthy Eating on a Budget
(3:28) Avoid Trendy Foods
(4:24) Don’t Overspend on Supplements
(7:56) Buying in Bulk
(9:25) Affordable Cut of Meats
(14:45) Don’t Waste Food
(18:20) Our Free Grocery Budget Checklist
(19:25) Affordable Payment Plans --------------------- If you liked these ways to eat healthy on a budget, download our Grocery Shopping Healthy On A Budget Checklist in the show notes, where we have even MORE money-saving tips and a full grocery list for you to take all of the thinking out of it! --------------------- 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! | |||
| Ep.71 What is the "Right" Weight for Your Body? | 13 Jun 2022 | 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! | |||
| Ep.70 Got PCOS? Here's How to Get Your Body Back (with Alex Long) | 06 Jun 2022 | 00:50:43 | |
Struggling with weight gain, irregular or no periods, and/or excessive acne? There could be an underlying cause... We're talking all things PCOS today with our now official head assistant coach of VGFN Alex Long! PCOS, in short, is a hormonal disorder usually caused by an excess production of androgens such as testosterone and DHEA. When it comes to treating PCOS, contrary to most medical approaches, is not a one size fits all approach and that's why discussions need to occur with educated practitioners like Alex. In today's episode, we will discuss the 4 types of PCOS, how to arm yourself with the right information, give you a real life VGFN client example, and ways from a lifestyle perspective to aid in reducing or potentially eliminating symptoms.
Time Stamps:
(1:17) Recently Promoted Head Coach Alex Long
(2:48) Women and PCOS
(3:58) What is PCOS?
(7:20) 4 Root Causes of PCOS
(20:20) Armoring Yourself with Information
(32:28) Our Client Kayla Example
(48:55) 1-1 Coaching Support For You
(49:30) Where to Find Alex --------------------- 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! | |||
| Ep.69 3 Steps to Upgrading Your Identity | 30 May 2022 | 00:31:10 | |
There is a physical self you see in the mirror, and then there is an image of yourself in your mind. The truth is… the two are not necessarily the same. This has been a consistent battle with many of our clients in VGFN when they first come to us and given our society today, it's completely understandable. We see the best angles in others on social media, only see the wins, and are left thinking we are doing something wrong or we need to change everything and then become super overwhelmed. Omar and I want to give you 3 critical steps in upgrading your identity while avoiding the comparison game with other people.
Time Stamps:
(1:20) 3 Steps to Upgrading Your Identity (5:00) Omar’s Past Identity (8:18) Story about a Very Successful Entrepreneur (12:08) Decide on the Person You Want to Become (16:54) Raising Your Environment and Friend Group (20:30) Avoiding the Comparison Game (22:30) Invest In Yourself (29:30) Recapping --------------------- 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! | |||
| Ep68. How to Get Your Body Beach Ready Fast | 23 May 2022 | 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! | |||
| Ep67. How Anne Lost 20lbs in 4 Months With Hypothyroidism | 16 May 2022 | 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! | |||
| Ep. 174 How to Know if You Have a Food Sensitivity, Intolerance, or Allergy | 03 Jun 2024 | 00:31:36 | |
I recently had a new client ask about food sensitivity testing and we thought this would make a great podcast episode!
What is the difference between food sensitivities, food intolerances, and food allergies?
Should everyone get a food sensitivity test? Are there more reputable ones than others?
In today's episode, we're going to answer all of these questions and more! For quick reference, below we will explain the differences:
Food Intolerances – Completely isolated to the digestive tract. The body doesn’t have the necessary enzymes needed to break down a food. I.e. lactose intolerance (inadequate lactase enzyme).
Food Allergy: A food allergy is an IgE immune reaction to food. In other words, your body’s immune system identifies a specific food as an invader and reacts accordingly by producing antibodies to protect you. These are quick onset reactions (think seconds to hours). They are isolated to the skin, airways, and GI tract- hives, throat closing, difficulty breathing, swollen tongue, etc. There are 8 common allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy.
Food Sensitivities: Food sensitivities are more of a chronic, low-grade sign of inflammation. They are caused by immune-mediated reactions called mediators (histamines, cytokines, prostaglandins). They are also an immune based reaction, but unlike allergies, they can happen within 45 minutes to 3 days. Because of this, it can be pretty difficult to pinpoint. Examples of symptoms of a food sensitivity can include anything from migraines, bloating, digestive symptoms, brain fog, skin issues, digestive issues, sinus issues, etc.
Definitely listen in as we explain some of the nuances of the differences and use easily understandable analogies around these topics. Also, feel free to message us with any questions you might have!
Time Stamps:
(1:32) Food Sensitivity Testing
(3:02) Differences Between Intolerances, Allergies, and Sensitivities
(6:25) Food Intolerance
(7:44) Food Sensitivities
(13:47) What Food Sensitivities Tests Do
(18:47) When To Test For Food Sensitivities
(20:50) The MRT Test
(26:49) Are Food Sensitivities Forever?
(30:40) Please Message For More Information --------------------- 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! | |||
| Ep66. The 3 Steps To Getting Fit That Don't Involve Fitness | 09 May 2022 | 00:27:13 | |
Before you dive in to your fitness journey, you MUST make sure to do these three things in order to avoid setting yourself up for failure! Join us in today's episode as we share the three steps to getting fit that DON'T involve fitness!
Time Stamps: 01:13-02:45 What does it really take to actually start a fitness journey? 02:46-08:49 The first step you need to take if you’re ready to start your fitness journey is to focus on what you WANT! 08:51-14:10 In the beginning, it’s ok to use pain and discomfort to help you jump start your fitness journey, but you can’t continue to rely on that type of motivation. 14:18-19:20 Express gratitude for where you are today, while still working on your daily goals. 19:45-26:35 Keeping a three foot view will help you climb the mountain to where you want to go. --------------------- 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! | |||
| Ep65. How To Eat Out AND Lose Fat | 02 May 2022 | 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! | |||
| Ep64. Carbs Vs. Fats - Which Is Better For Fat Loss | 25 Apr 2022 | 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! | |||
| Ep63. How To Prevent Food Guilt And Enjoy Your Life | 18 Apr 2022 | 00:18:54 | |
Are you someone that feels stressed or guilty for stepping out of your normal eating habits? You are NOT alone! This is one of the biggest challenges I see with so many of our clients. If this sounds like you, and you keep having these feelings of guilt or blame for the foods you're eating, join us in today's episode as we chat food guilt and what you can do to prevent it!
02:00-4:08 What is food guilt and where does it come from? 05:38-07:58 My experience with food guilt and the rules I used to put on myself. 08:00-09:05 The way you approach your nutrition and fitness goals is not a one size fits all, it can be different for you and still be effective. 09:35-10:42 Tip #1 to help you prevent food guilt. 10:43-12:43 Tip #2 to help you prevent food guilt. 12:49-14:23 Tip #3 to help you prevent food guilt. 14:24-16:24 Tip #4 to help you prevent food guilt. 16:27-18:08 Tip #5 To help you prevent food guilt. --------------------- 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! | |||
| Ep62. Here's What to Do If You Don't Have Time to Workout | 11 Apr 2022 | 00:25:19 | |
If you don't have time to workout, can you still lose fat? If this sounds like something you've been wondering, join us in today's episode as we dive in and give you tactical advice to help you kick start your health and fitness journey today!
01:41-03:04 If I don’t have time to workout, can I still lose fat? 03:05-04:41 In order to lose body fat, you need to understand how your metabolism functions. 04:41-06:36 What is non exercise activity, and how does it affect your metabolism? 06:40-10:58 Understanding BMR (Basal Metabolic Rate) and thermic effect of food, and how they influence your metabolism. 11:15-14:15 Ask yourself the reason "why" you’re working out. 14:18-23:23 Best steps to follow, if you feel like you don’t have time to workout. --------------------- 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! | |||
| Ep61. How To Make Eating Healthy So Easy That Anyone Can Do It | 04 Apr 2022 | 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! | |||
| Ep60. How To Avoid The Pain And Discomfort Of Food Restriction With Alex Long | 28 Mar 2022 | 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! | |||
| Ep59. 3 Hacks For A Healthier Lifestyle You Can Implement Today | 21 Mar 2022 | 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! | |||
| Ep58. How Omar Lost 50 LBS And Keeps It Off Without More Than 4 Days In The Gym | 14 Mar 2022 | 00:36:16 | |
From an early childhood, Omar's family used food as a form of comfort. The dinner table was a place where you would hear about each other's day, and ultimately brought everyone closer. The problem there was that it ultimately led to Omar not knowing how food really affected his body in his teenage years. As high school and then college came around, the extra bit of weight turned into 50-60lbs overweight. Looking back at pictures, he didn't love how he looked or felt. Years later, he's discovered how a proper flexible dieting approach can help you lose the weight you want AND keep it off for good without restrictive approaches! If you've had a similar upbringing, where family time revolves around food, this episode is for you! Follow Omar on Instagram, HERE!
03:47-08:40 Omar’s upbringing and how food played a role in his childhood 10:00-14:20 Food was always a sense of comfort in Omar’s family, but it led to him not knowing how food affected his body in his teenage years 16:05-19:52 Omar:“I thought I carried the weight well, but looking back at pictures, I just didn’t love how I looked and felt. I had put on over 50lbs” 19:53-22:16 Omar: “I started going to the gym, and I would run for about an hour. I would come home and just eat salads, but it started to work, and it made me feel a little more comfortable in my body” 22:24-25:55 Omar: “I was so scared to spend money on a Crossfit membership, and thought I could figure it out on my own” 27:05-30:12 Omar: “I started working with a coach, and we basically just cut a ton of calories, but it wasn’t sustainable and I gained all the weight back within weeks” --------------------- 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! | |||
| Ep57. How to Lose Fat with Hypothyroidism with Beth Bielecki | 07 Mar 2022 | 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! | |||
| Ep. 173 Here's How To Speed Up Fat Loss | 27 May 2024 | 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! | |||
| Ep56. Here's How To Best Workout To Reach Your Goals with Aaron Gilbert | 28 Feb 2022 | 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! | |||
| Ep55. How You Can Break Out Of The All Or Nothing Mindset | 21 Feb 2022 | 00:26:54 | |
Too often we fall into an all-or-nothing cycle with our habits. We can be incredibly strict with our diets throughout the week, rotating the same "healthy" foods over and over again, but by the time the weekend rolls around you are so tired of it all that your will power is sapped and you tend to over indulge. If this sounds like you, join us in today's episode as we talk about how you can break out of the all-or-nothing mentality and start making progress towards your nutrition and fitness goals once and for all!
01:15-03:37 Why your New Year’s restrictive diet failed you 05:12-08:12 You don't have to choose between a fulfilling social life or being healthy and having a lean body 08:20-11:20 You don’t have a problem, you don’t lack discipline. In reality, it’s your approach with nutrition and fitness that is making you binge and punish yourself 12:04-15:18 It’s not all or nothing, or black and white; there is a gray area where you can still make progress without being restrictive with yourself 15:21-17:36 You need to enjoy yourself while you’re on a diet 17:38-19:24 You can abandon your nutrition and training plan entirely or you can learn to navigate less than perfect, real life situations; and just look for the best option available to you 19:30-24:50 When your life gets crazy, be proactive and not reactive. Focus on the little things you can control --------------------- 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! | |||
| Ep54. 7 Tips To Overcome Gymtimidation | 14 Feb 2022 | 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! | |||
| Ep53. 3 Reasons You Can't Lose Weight | 07 Feb 2022 | 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! | |||
| Ep52. Is Intuitive Eating Right For You? | 31 Jan 2022 | 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! | |||
| Ep51. How To Lose Fat By Eating More | 24 Jan 2022 | 00:24:33 | |
Are you tired of cutting calories without seeing any results on the scale or any physical changes in your body? About 80% of women are struggling with their weight because they are either intentionally or unintentionally under-eating. Join us in today's episode to learn how to properly fuel your body to set yourself up for success, and achieve all of your long-term goals once and for all!
03:20-04:53 Do you need to cut all junk food out so you don’t crave it? 05:17-07:55 Are you under eating without even knowing it? How does it affect your body? 08:12 -09:55 Your body is like a factory, and it needs food to fuel itself. 10:23-13:47 You can transform the way your body looks, while keeping your weight the same. 14:13-16:42 You’re struggling to lose weight because you are under eating. 17:23-19:35 You can lower the number on the scale, but actually put on more body fat. 19:45-22:57 How can you eat more to fuel your body? --------------------- 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! | |||
| Ep50. What Does It Actually Look Like To Lose 10, 30, or 50 Lbs | 17 Jan 2022 | 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! | |||
| Ep49. How To Train Your Mind To Reach Your Fitness Goals in 2022 with Justin Su'a Part 2 | 10 Jan 2022 | 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! | |||
| Ep48. How To Train Your Mind To Reach Your Fitness Goals in 2022 with Justin Su'a Part 1 | 03 Jan 2022 | 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! | |||
| Ep47. Make Your New Year's Goal Setting Simple: Here's How | 27 Dec 2021 | 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! | |||
| Ep. 172 A Raw Honest Look Inside My Recent Health & Fitness Struggles | 20 May 2024 | 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! | |||
| Ep46. Weight Loss Should be Hard - Part 2 with Jordan Syatt | 20 Dec 2021 | 00:30:21 | |
Join us in today's episode, for the Jordan Syatt interview Part 2! Part 1 is shared on Episode 45 - check it out, if you missed it! Jordan is one of industry's leading experts in strength training, nutrition, and behavioral psychology. He is a self described short, bald, Harry Potter nerd with an affinity for Deadlifting and was Gary Vaynerchuck's personal trainer for many years! Follow Jordan Syatt on Instagram, and check out The Jordan Syatt Mini-Podcast! Topics Covered: -3:13-06:24 "If you didn’t gain a couple pounds during the holidays, you didn’t enjoy your holiday festivities." Advise to someone during the holiday season - 06:26-07:58 Clients that work with you during the holidays have a much better relationship with food and an easier time navigating the festivities -09:51-14:06 Advise to someone that says "I don’t have the time to workout or meal prep" -14:30-15:22 How can I help a loved one that may be unhealthy and needing to make a change 15:30-18:28 Feeling shame around losing weight. Accused of thinking that there’s something wrong for wanting to improve your body or losing weight 18:30-21:13 You’re not less valued based on how you look or your size, but when you are at a dangerous weight your quality of life decreases --------------------- 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! | |||
| Ep45. Weight Loss Should be Hard - Part 1 with Jordan Syatt | 13 Dec 2021 | 00:30:47 | |
Join us in today's episode, as we welcome a very special guest, Jordan Syatt! Jordan is one of industry's leading experts in strength training, nutrition, and behavioral psychology. He is a self described short, bald, Harry Potter nerd with an affinity for Deadlifting and was Gary Vaynerchuck's personal trainer for many years! Follow Jordan Syatt on Instagram, and check out The Jordan Syatt Mini-Podcast! Topics Covered: - 9:25-10:45 Biggest thing in fitness Jordan believed in, that he no longer does -11:07-14:44 Cardio bunnies that fear the weight room -16:21-17:44 Jordan's advise to someone that is just starting on their fitness journey so they don't get discouraged -17:10-19:42 If you could do 1 fitness exercise, what would it be? -20:43-23:41 Describing his weight loss journey for his jiu-jitsu competition -23:47- 28:18 Weight loss is not going to be easy, but it doesn’t have to be miserable --------------------- 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! | |||
| Ep44. 5 Questions to Ask Yourself to Level Up Your Mental Game | 06 Dec 2021 | 00:27:47 | |
Do you ever shy away from trying something new because you think that you'll never improve or get better at it? Or maybe you see the long road ahead in your journey, and instead of embracing it, you focus on the long distance you must go. If this is something that constantly shows up in your life, listen up! You might be dealing with a fixed mindset. Join us in today's episode, as we explain the difference between a fixed mindset vs. a growth mindset; but most importantly we share the 5 best questions you can ask yourself today, so you can find out if you have a fixed mindset and what you can do about it! --------------------- 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! | |||