If you’re a woman who thinks "eating less” is the answer to losing weight, or that you have to choose between donuts and wine or a body you love, then the Vanessa G Fitcast, hosted by Vanessa Gillette and Omar Pozos, is for you.
Vanessa is CEO and head coach of Vanessa G Fitness & Nutrition, an online health and wellness coaching company known for helping women create bodies they love through functional, science-based nutrition and training.
We are FED UP with diet culture giving bad advice on how to eat and exercise, so this podcast’s mission is to bring you REAL, actionable information so you can start transforming your body.
The short weekly episodes will motivate you, inspire you, and enlighten you.
Fat loss is simpler than you realize - hit subscribe to find out.
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Ep. 186 Vulnerable Moment: My 7 Go-To Health Habits to Eliminate Anxiety & Overwhelm
Episode 186
Monday, August 26, 2024 • Duration 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
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Ep. 185 How to Get Back on Track As the Kids Go Back - Your Back to School Fitness Guide
Episode 185
Monday, August 19, 2024 • Duration 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
Ep. 176 Navigating Nutrition & Fitness as New Moms: Real Talk with Postpartum Coaches Kat Young & Olivia Glosser
Episode 176
Monday, June 17, 2024 • Duration 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
Ep.86 How We ACTUALLY Did With Our Nutrition In Europe
Episode 86
Monday, September 26, 2022 • Duration 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!
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Ep.85 Are Your Friends the Problem?
Episode 85
Monday, September 19, 2022 • Duration 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
Ep.84 10 Days in Europe Without Over-Eating? Here's How We're Doing It
Episode 84
Monday, September 12, 2022 • Duration 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
Ep.83 Why I Stopped Working Out - My Adrenal Fatigue Story Part 2 with Alex Long
Episode 83
Monday, September 5, 2022 • Duration 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!
Ep.82 Why I Stopped Working Out - My Adrenal Fatigue Story Part 1 with Alex Long
Episode 82
Monday, August 29, 2022 • Duration 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
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Ep.81 Why I Don't Use Genetics As An Excuse Anymore
Episode 81
Monday, August 22, 2022 • Duration 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.
Ep.80 3 Secrets to Building a Butt
Episode 80
Monday, August 15, 2022 • Duration 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”
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