Vanessa G Fitcast

You FINALLY reached that health goal you've been working so hard to achieve and a few weeks or months later… something doesn't' feel right...

You find yourself feeling like you're drifting aimlessly now with your health and fitness and old habits and patterns are starting to creep back in. The one's you thought you had eliminated for good.

Slowly but surely, you're back to where you once were, setting the same goal, and your brain is excited to now pursue this goal because you've done it before but… did this have to happen in the first place?

This is exactly the road I felt like I was going down after my hormone healing journey recently and my Instagram stories sparked today's episode!

We'll discuss why it is so important to have an exciting goal after reaching one, what intentionally actually is when it comes to your health and your actions, why our brains are wired this way and how to combat it, and more!

Time Stamps:

(0:32) Recovery Modalities

(2:50) What Sparked This Episode

(4:18) My Previous Hormonal Dysfunction

(6:25) Having Goals For What’s Next

(8:48) Last Week’s Steps

(11:53) Defining Intentionality

(23:15) Let Us 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!

Today's guest is a dream come true and we can't wait for you to hear this conversation...

Sal Di Stefano started as a professional in the fitness industry as a trainer at the age of 18. His passion for fitness combined with his love of people quickly propelled him into big box gym management by the time he was 19 years old. During his career in gym management he grand opened some of the largest gyms in the California Bay Area and was often recognized as a top performer in sales, production and team leadership earning him accolades from top industry leaders.

After decades of running his studio he met Doug the current producer of Mind Pump and shortly after he met Adam Schafer and Justin Andrews. They quickly hit it off due to their different backgrounds but similar approaches to fitness and health and they decided to start a fitness and health podcast. Mind Pump was launched and quickly became the number one fitness and health podcast in the world.

Currently Sal is one of the most sought after experts in fitness and health with his effective, grounded and easy to understand style of communication. He has been on hundreds of top podcast shows and frequently speaks at trainer and health practitioner events. His passion for fitness, health and people is unmatched and he is steadfast with his goal of making the fitness industry one that is a force for good, with long term health being the focus and not one that is riddled with diet pills, crash diets and false promises.

Sal does a really incredible job of sharing the raw truths of how to build a lean, toned body with science and facts, but in a way that is also digestible and not intimidating for beginners, which is why we are so excited to have him on the podcast live with us today.

Time Stamps:

(1:08) Dream Come True Guest Today

(5:22) Exercising Because You Love Your Body

(16:02) Selling Ethically

(21:06) People Want Trustworthiness

(23:32) Not Adding To The Shame Spiral

(25:37) Food Isn’t Just Fuel

(28:02) Client Example and Finding Root Cause

(35:20) A Good Coach Is a Guide

(41:32) Top of Mt. Everest and Challenges

(49:32) Diets Becoming Politicized

(52:32) Where To Find Sal and Mindpump

---------------------

Follow @mindpumpdistefano 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!

I can't wait for you to hear this conversation with a graduated client who is thriving now and keeping the 25lbs she lost off and she's been able to do that with her mindset.

Kat Glover is a past client and worked with our Coach Kat. Kat worked with us for about a year and a half and she graduated from our Forever Fit program last May. She was an incredible client and made incredible physical progress, but the real star of the show was her mindset growth and her improvements in relationship with food/exercise. She has done a phenomenal job maintaining her results too! 

When Kat first came to us for coaching, she was doing all the “right” things on paper.  She was no stranger to being active. She was a competitive swimmer growing up, started running marathons after college and even completed her first Ironman that year. Kat was frustrated she had the foundational knowledge from her nutrition degree but still couldn't figure out what to do to get the physical results she wanted. 

She did weight watchers for a short period of time- but it created more of that good/bad food mentality. Despite being very active and eating “healthy”, she got to her highest weight. Kat was tired of being stuck in a cycle of viewing food as “good” or “bad” and not feeling confident when she looked in the mirror.

Kat knew there was a piece of the puzzle she was missing and that’s why she came to us.

During her first three months, Kat:

-Went through our Flexible Reverse Dieting System

-Increased her calories by nearly 400 per day

-Slowly started introducing previously “off limits” foods 

-Was doing less cardio and only resistance training 3 days per week

-Focused more on sleep and stress management

During those 3 months, Kat:

-Noticed clothes were fitting better

-Saw more muscle definition

-Consistently set PRs in the gym

-Got more comfortable visualizing portion sizes

-Felt confident practicing intuitive eating

-Completely transformed her mindset around nutrition and exercise 

Ultimately, she felt more freedom when it came to eating and moving her body!

After that she continued into our Forever Fit program, and lost 25lbs while eating more and running less.

During the time she was a client, she made a huge move to NYC! While she was adjusting to her new life in a brand new city, she gave herself more opportunities to practice intuitive eating. Kat spent the first year of coaching building her foundation with tracking, and because of that, she was able to feel empowered to confidently navigate her nutrition goals without having to rely on tracking in MFP! 

She has come so far along with her relationship with food, moving away from the all or nothing mindset, and finding her version of balance! 

Now, whether she is tracking or not, she feels confident in her ability to make intentional nutrition decisions and she notices she naturally gravitates towards staying hydrated, prioritizing protein, adding a fruit or vegetable, and listening to her hunger and fullness cues!

Listen in as we talk about her experience, some initial hesitations as she started with the program, non-scale victories, moving to NYC and her food relationships, and more!

Time Stamps:

(2:23) Kat Before VGFN

(4:41) Starting with Coach Kat

(8:33) Initial Hesitations

(11:38) Overcoming Cutting Out Cardio

(21:39) Non-Scale Victories

(25:05) Moving to NYC and Food Relationships

(31:55) Final Thoughts

(33:27) Please Share This Episode

---------------------

Follow @kat_glo_ 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!

If you feel like you're doing everything right in the gym and still not seeing the results you want, you probably fall into one of two categories...

The first category is you are training too much with the wrong volume and intensity. We see this a lot with women taking several group classes a week along with their regular training and they aren't giving their body time to recover and heal. 

Muscle is initially broken down in the gym and built back up through nutrition, sleep, and recovery but many women get this concept backwards. 

The other category is not training enough and therefore, can't create a proper stimulus to see lean muscle and definition. It may feel like you are training and putting in a sweat but you potentially have many reps in reserve during your lifts, too long of rest periods in between sets, and/or you are not getting enough training volume to certain muscle groups per week to see progress.

In this episode, we want to break down these two categories in depth, explain why sticking to a plan for at least 3 months will be the best decision you can make for yourself, and share our FREE 3 day a week training program with you!

Time Stamps:

(1:38) Recording On Valentine’s Day

(1:50) Omar Getting Flowers… Day Of

(2:28) Omar’s Defense

(3:22) Why Your Workouts Aren’t Working

(4:32) 2 Main Reasons

(5:35) Training Too Much and Under Recovered

(8:07) Junk Volume

(10:20) Imagine This Scenario

(11:55) Intensity Issues

(13:05) Not Training Enough or Hard Enough

(16:38) Which Category Do You Fall In?

(17:51) Free 3 Day a Week Strength Training Program

(19:32) Free Program Results

(20:60) Please Share This Episode

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I saw a message getting shared on Instagram recently making the claim that: “ANYONE who tracks their calories / macros has a BAD RELATIONSHIP with food”...

So I wanted to give our thoughts having worked with hundreds of women, many through tracking, many coming to us with negative relationships with food, and answer the question…

DOES tracking calories/macros create a bad relationship with food?

Hot take: No.

That would be like saying that budgeting your finances creates a bad relationship with money.

Tracking, like tracking anything, is a tool.

Your relationship to the thing in which you are tracking has nothing to do with that tool, and everything to do with the way you THINK about it. Because your thoughts create your feelings. And your feelings about it are what we’re often referring to when we say your “relationship” with it.

To make a blanket statement that ANYONE who budgets their food to ensure they are sticking to their goals has a bad relationship with food is absurd.

Listen in as we dissect more of this controversial claim, the art of flexibility with your food, freedom through food education and awareness, and more!

Time Stamps:

(2:00) Calorie Tracking Claim on Social Media

(3:20) Tracking Is Like Budgeting

(6:50) Why You Would Track Calories

(10:30) Defining Momentum

(15:20) The Art of Flexibility

(19:02) Freedom Through Education and Awareness

(21:42) Eating “Clean” But Not Seeing Progress

(25:32) Being Tied To MyFitnessPal

(31:12) Tracking and Your Process of Interpretation

(34:17) Our Free Facebook Group

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

An unhealthy gut creates many health issues and can cause mental health issues such as anxiety, depression, and mood disorders.

Recent research has shown what those with gut issues already know, that there is a connection between gut health and mental health issues, including anxiety, depression, and mood disorders. 

It's not a coincidence, it's grounded in science. 

The gut, often referred to as the "second brain" houses trillions of microorganisms collectively known as the gut microbiota. 

These tiny little guys play a pivotal role in regulating the production of neurotransmitters, including serotonin and dopamine, which are crucial for mood regulation. 

When the balance of these microorganisms is disrupted—whether due to poor diet, chronic stress, or gut inflammation—it can lead to an altered gut-brain axis, a critical communication pathway between the gut and the central nervous system. 

This disruption can trigger or exacerbate mental health conditions.

In today's episode, we want to discuss and cover some of the issues I went through during my gut healing journey, how those issues and symptoms affected my relationship, why keeping this a constant focus and priority in your life is essential, and more!

Time Stamps:

(1:18) Just Got Back From Fort Lauderdale

(3:25) For My Ladies Wanting to Improve Mentally

(5:01) Coming Back From Our Ski Trip With A Bug

(12:40) Omar’s Perspective

(15:27) The Importance Of Your Gut Health

(19:16) Gut Permeability

(26:57) Food Sensitivity

(30:21) Defining Embarrassing Gas

(33:09) Our Free Facebook Group

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's around that time of year when New Year's Resolutions, particularly one's around fat loss, start to lose their momentum...

We want to keep you on track and inspired so today's episode is actually a replay of our most popular episode to date on the Vanessa G Fitcast!

In this episode, we share the six secrets to fat loss that I wish someone had told me before I started my own fat loss journey so many years ago. 

I had to learn all of these the hard way... and if I had just understood these 6 secrets from the beginning, I would’ve reached my goals so much sooner! 

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I’m not going to just tell you how to fix the SYMPTOMS of a cortisol imbalance, because only fixing symptoms is like plugging the sink but leaving the water running. 

We have to make simple swaps over time to help your body naturally heal itself.

I’m also not going to tell you to take certain supplements.

Adrenal supplements taken by one person may make another person's condition much worse.

And supplements will do nothing for you if you have not addressed lifestyle factors first. 

If you continue to stress the body with your lifestyle, nothing will happen when you take supplements. Some examples of lifestyle stressors are nutrient deficiencies, overtraining, mold exposure, alcohol intake, extreme job stress, and other health issues. 

Sometimes supplements aren’t even needed, simply making lifestyle adjustments alone will be sufficient to alleviate symptoms for a lot of women.

In today's episode, we are going to discuss my top 8 ways to balance your cortisol through lifestyle changes and habits. Let me know which ones you will start incorporating!

Time Stamps:

(1:25) Last Week’s Episode

(3:02) Simple Approaches

(7:27) #1: Calm and Quiet Environment

(8:57) Omar’s Foam Earplugs

(10:12) #2: Set Screen Limits

(12:06) #3: Soothing Music

(13:40) #4: Stay Grateful and Positive

(15:33) #5: Increase Water Intake and Electrolytes

(17:48) #6: Eating More

(19:27) #7: Prioritizing Rest and Recovery

(20:04) #8: Incorporating More Play Time

(24:47) Getting Your Life and Body Back Through Vital Spark

---------------------

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!

The women who are often in the WORST position are the ones who have been conditioned to living in “fight or flight”. 

It feels normal... they might even thrive off pressure and “perform better”.

I’m talking to you high achievers....

Trouble is, regardless of whether or not you FEEL stressed, it’s all the same to your body...

There’s only so much your body can take before it will start shutting down (Adrenal Fatigue or HPA Axis dysfunction), and FORCE you to slow down.

And by that stage... it’s a bit late. It’s going to take you a lot longer to recover. Absolutely not impossible, but the journey can feel tedious and frustrating.

In this episode, I want to share with you 13 specific signs that your cortisol might be out of balance and share my experiences with these signs. In next week's episode, we'll talk more about what to do if you have these issues but it all starts with awareness.

Time Stamps:

(1:32) My Adrenal Fatigue and Finally Feeling Recovered

(2:47) Empathy For This Issue

(6:05) Weirdly Specific Signs of Adrenal Fatigue

(7:02) Twitching Eyelids

(8:25) Noise Sensitivity

(9:52) Compulsive Checking

(12:09) Not Being Hungry in the Morning

(12:22) Intense Sugar or Salt Cravings

(15:14) Muscle Cramps and Aches

(16:45) Brain Fog

(17:56) Poor Short Term Memory

(19:07) Don’t Feel Like Talking to People

(22:42) Nightmares

(23:50) Feeling Sick After Exercising

(25:26) Round Puffy Face

(27:59) My #1 Piece of Advice Through Healing

(28:42) Next Week’s Episode

(29:16) Please Share This Message With Others

---------------------

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!

Today's guest and coach has been through chronic stress, hormone imbalances, and found healing through holistic approaches and yoga...

Today we have on a very special guest, miss Connie Sanchez!

Connie is a registered dietitian nutritionist, Integrative and Functional Nutrition Practitioner, Certified Yoga Teacher, Experienced in Gym Trainer⁣, and one of our incredible 1-on-1 expert coaches here at Vital Spark (more to come on our recent rebranding!).

She has an incredible background with her own journey and I'm so excited to share her and her story with you today!

We discuss how Connie first got started in fitness, the role of stress and 11 years of resilience, finding yoga and why it's so powerful, and more!

Time Stamps:

(1:15) Our Incredible Assistant Coach Connie

(2:08) How Connie Got Started in Fitness

(6:35) Completing Schooling

(10:52) The Role of Stress and 11 Years of Resilience

(15:54) The Power of Yoga

(23:04) Where To Start with Yoga

(25:58) Final Thoughts

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Now that we have our goals set, it's time to create steps to achieve them...

If you're looking for something quick and easy, we have Episode 48 for you to check out but if you really want to dive deep, this is the episode for you!

We are going to go through the 6 steps in depth of how to set and achieve your goals in 2024.

We'll reflect on the past year and acknowledge our wins, answer some thought provoking questions, remember or establish the vision for our lives, define each major category of our lives, and much more!

In this Part 2, we're going to cover Step 6 which is HOW we achieve our goals using the 3x3 strategy, breaking it down into a quarterly and weekly planning process, determining your Daily Big 3, and more!

Time Stamps:

(1:50) Going Into 2024 A New Way

(3:02) Tangent Omar Story

(4:30) Episode 47 For The Simple Route

(5:16) Reflection On The Past Year

(7:44) Questions to Reflect On

(10:47) Setting Up Your Environment for Focus

(11:34) Vision For The Future

(13:37) Defining Each Category

(15:45) Why Futurecasting Works

(17:09) 8-12 Annual Goals for 2024

(18:47) Brain Dump Goals

(20:28) Single Most Important Goal

(22:27) SMART Goal and Action Oriented Goals

(27:15) Marathon Example

(28:58) Setting Up Our Goals for Success

(31:39) Celebrating Your Goals

(34:44) Keep These Goals Top of Mind

(35:27) Omar Example

(42:28) Creating Quarterly 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!

Let's make 2024 your best year ever and that starts with the right goal setting process...

If you're looking for something quick and easy, we have Episode 48 for you to check out but if you really want to dive deep, this is the episode for you!

We are going to go through the 6 steps in depth of how to set and achieve your goals in 2024.

We'll reflect on the past year and acknowledge our wins, answer some thought provoking questions, remember or establish the vision for our lives, define each major category of our lives, and much more!

Stick around for Part 2 next week when we'll cover the most important step: putting the first 5 steps into action!

Time Stamps:

(1:50) Going Into 2024 A New Way

(3:02) Tangent Omar Story

(4:30) Episode 47 For The Simple Route

(5:16) Reflection On The Past Year

(7:44) Questions to Reflect On

(10:47) Setting Up Your Environment for Focus

(11:34) Vision For The Future

(13:37) Defining Each Category

(15:45) Why Futurecasting Works

(17:09) 8-12 Annual Goals for 2024

(18:47) Brain Dump Goals

(20:28) Single Most Important Goal

(22:27) SMART Goal and Action Oriented Goals

(27:15) Marathon Example

(28:58) Setting Up Our Goals for Success

(31:39) Celebrating Your Goals

(34:44) Keep These Goals Top of Mind

(35:27) Omar Example

(42:28) Creating Quarterly 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!

You don’t self sabotage because you’re weak, not disciplined enough, or a “failure.”

You self sabotage because something in the goal you are working towards is being perceived as a threat to your physical, mental, or emotional safety.

Rather than try harder, do this instead:

Most people actually have more than enough discipline to achieve their goals, they just aren’t applying it in the right way.

We’ve been told that if we procrastinate or avoid taking action the only way to get where we want to go is to try harder & do it anyways...

But that doesn’t work (& you know that too...)

Here’s why...

Every time you take action despite the procrastination, perfectionism, and avoidance coming up you aren’t “fixing” the situation... you are actually AVOIDING the problem at hand.

That’s because procrastination, perfectionism & more don’t magically disappear if you discipline yourself once, twice, or even 1000 times.

Unless you get rid of the thing that’s causing those patterns you are going to need discipline every single time if you ever want to accomplish anything.

Although most of us have enough discipline... we don’t have an unlimited amount of it.

In this episode, we'll discuss the all or nothing mindset and how it involved our recent trip to Mexico, why you're actually self-sabotaging, and why asking yourself the right questions is key.

Time Stamps:

(2:02) The Pattern of Self-Sabotage

(4:47) All or Nothing and Coming Back From Mexico

(6:27) Why You Are Actually Self-Sabotaging

(13:57) Asking Yourself Questions Are the Key

---------------------

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!

Much like eating intuitively, there's a way to approach alcohol that will serve you best especially around this time of year...

We recently got back from an all inclusive trip to Mexico and the old version's of us would have only had one thing in mind,

"How can we get our money's worth and drink as much as we want?"

Trust us, we've been there and we totally understand. Why not go all out since it's built into the price? Whether or not you'll be enjoying this scenario or some drinks at a family or work party, this mindset shift has helped us both feel better the next morning and stay on track with our goals.

In today's episode, we want to pose 3 important mindful questions to ask yourself before taking that first drink. These questions will frame the experience you want to have, why you're partaking and enjoying the drink, all with little to no judgement on the subject.

We want you to enjoy the holidays to the fullest while also keeping the promises to yourself about your health and fitness and this is the best way we've found to accomplish both!

Time Stamps:

(1:56) Recent Trip to Mexico

(2:31) Getting Your Money’s Worth

(5:04) Intuitive Drinking

(7:31) Ask Yourself These 3 Questions

(13:57) Do You Like Your Reasons for Drinking?

(18:06) Is This Enjoyable and Satisfying to Me?

(21:22) Coming Out of a Restrictive Diet

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

You’re probably getting bombarded with all sorts of tips, tricks, hacks, wellness gadgets, fit tech gizmos, supplements, overly restrictive diets, and unnecessarily complex fitness programs that will promise to help us “be good” and “stay healthy” this holiday season.

We've shared episodes in the past focused on nutrition and fitness strategies around the holidays. 

So, I’d like to offer you something a bit different this year.

In today's episode, we are going to discuss 8 evidence-informed strategies from Tim Frie, a very smart guy in the trauma-informed care and functional medicine space, to support, care and nurture yourself during the holiday season.

The last one, making room for psychologically safe activities, might be my favorite so we hope you stick around for the whole episode and implement 1, 2, or all of these this holiday season!

Time Stamps:

(1:17) It’s the Holiday (and Elf) Season

(3:40) This is a Hard Time and Season

(5:52) #1: Build Time Cushions Into Your Schedule

(10:13) #2: Stay Hydrated

(13:06) #3: Assess and Push Back Non-Urgent Projects

(15:04) #4: Unsubscribe to Things That Don’t Serve You

(18:19) #5: Reflect on How Your Body Felt In The Past

(19:57) Working With a Coach

(22:04) #6: Communicating Support Needs to Your Family

(25:43) #7: Mindfulness Around Shifting Appetite Preferences

(28:40) #8: Make Room for Psychological Safety Activities

---------------------

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!

It gets worse before it gets better...

The truth that few want to share but the truth you need to hear if you want to fully heal in a hormone healing journey.

There were so many times I felt like giving up and going back to what I was doing. What I had done for so long that allowed me to have my initial success in business. I stayed the course though (with a ton of help from Coach Alex).

Now, I have a success story to share with you that's not about business but about how I operate as a human, wife, friend, and more. 

I couldn't think of a better couple to share these stories and insights with than our dear friends Brian and Lindsey Pickowicz on the Conquer the Day podcast. We had Brian and Lindsey on our show a few months back and they were kind enough to have me on their show and I wanted to share this interview here with anyone who might be losing hope in their health and hormone healing journey.

Don't give up. Keep going. Results may not be immediate but it will be worth it to stay the course.

Time Stamps:

(1:30) My Background and Bio

(3:45) My Struggles During the “Hustle Phase”

(7:38) Working Weekends and Omar

(12:40) Yellow and Red Flags With My Body

(17:48) Mood Swings

(21:03) Starting to Make The Change

(24:28) Coach Alex’s Protocol’s and Getting Feedback

(32:28) Feeling Worse Before We Feel Better

(34:10) What I Replaced Hustle With

(38:15) Where I’m At Now

(43:43) Lessons Learned Through This Process

(48:25) Rapid Fire

---------------------

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!

If you’re having trouble hitting your macros, it is typically coming down to this one thing...

Poor planning.

And when it comes to poor planning, there’s 2 things you really should be planning for: Your specific macros and your hunger levels.

Most people don’t feel the same amount of hunger day to day.

That’s because stress, sleep, activity level, and other variables can cause you to feel more or less hungry.

So maybe you plan to eat the same meals every day to hit your macros, but then one day you’re not very hungry and don’t want to eat that… what do you do?

You need to eat low volume meals.

These are meals that take up less space on a plate, but still have plenty of calories and nutrients. These contain foods that are still “healthy” because they are nutrient dense, but for some people these foods might be easy to over-consume if you’re eating them on hungry days.

Maybe another day you’re more active than normal or use your brain a lot, and you’re super hungry… you might eat your “normal” planned meal but still want more food… what do you do?

You need to eat high volume meals.

Volume meals typically contain fibrous foods, such as veggies and fruits, low fat protein sources, such as lean meats, egg whites, or fat free yogurt, and a voluminous fat source, such as avocado or cheese.

In today's episode, we're going to cover food but look at it through a different lens and perspective to give you a roadmap if you do indeed fall off of your macros without the guilt and shame typically associated with it.

Time Stamps:

(1:15) It’s “Cold” Here Today

(2:02) Avoiding Falling Off With Your Macros

(4:02) Understanding Hunger Levels and Macros

(7:22) Someone Has To Eat The Leftover Snacks

(11:04) Manipulating Food Volume

(12:20) Omelet Example

(18:22) Avocado Toast Example

(24:42) DM Me on More Food Volume Tips

---------------------

BLACK FRIDAY COACHING SPECIAL! Limited to the first 10 people. Fill out the brief application here for details: https://bit.ly/ApplytoworkwithVGFN

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Today's guest is a shining example of never giving up on yourself despite going through many uphill health battles...

On today's episode, we have an incredible guest joining us, someone whose journey from struggle to success is both enlightening and motivating. 

Lauren, is a former college athlete, a military veteran, and an avid surfer, and she embarked on a remarkable transformation with our coaching program over the last 2 years. 

She's here to share her story of overcoming chronic health challenges including Hashimotos Hypothyroidism, Adrenal Fatigue, IBS-D, Over-Active immune system, and chronic injuries and the process of redefining her identity and discovering the true meaning of health and wellness.

In today's episode as well, we'll discuss how Lauren found VGFN (hint: through this very podcast), what Lauren tried before our approach, how she is now chasing her surfing dream in another country, and more!

Time Stamps:

(2:20) Finding VGFN Through The Podcast

(2:47) Lauren Before VGFN

(4:10) What Lauren Tried Before VGFN

(5:52) Wanting the Quick Fix

(8:03) Before and After Lauren’s Transformation

(10:02) Identifying As An Athlete

(14:32) Slowing Down

(15:29) Our Black Friday Special Offer

(19:15) Moving To Another Country and Chasing Surfing

(20:15) Advice to Others Wanting a Change with Little Support

(21:46) Specific Benefits Lauren Gained Through VGFN

(24:12) The Role of Mindset

(26:47) Advice to Others On The Fence

(30:20) Where to Find Lauren

---------------------

BLACK FRIDAY COACHING SPECIAL! Limited to the first 10 people. Fill out the brief application here for details: https://bit.ly/ApplytoworkwithVGFN

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What we're about to share with you changed my life and our hope is this perspective on emotions helps you get unstuck...

I've shared a lot about my hormone healing journey and while the physiological component of that is important, it was the emotional and psychological component that I really had to work on as I gained weight, looked in the mirror, and questioned the love I had for myself.

We've had Leslie Crevar on a few times and I want to give her 100% credit for this concept and framework we are going to share with you today that I presented on recently at our client retreat.

In part 2 of 2 in this series, we will discuss some more examples so you'll understand this concept even deeper, how to approach situations differently using this awareness and framework, why your body changing is just the circumstance and not your identity, and more!

Time Stamps:

(2:31) Another Example

(6:01) Going Over the Situation Again

(8:11) Your Body Changing Is Just The Circumstance

(11:44) Black Friday Special Opportunity

(21:22) Caveat with Self-Love

---------------------

BLACK FRIDAY COACHING SPECIAL! Limited to the first 10 people. Fill out the brief application here for details: https://bit.ly/ApplytoworkwithVGFN

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What we're about to share with you changed my life and our hope is this perspective on emotions helps you get unstuck...

I've shared a lot about my hormone healing journey and while the physiological component of that is important, it was the emotional and psychological component that I really had to work on as I gained weight, looked in the mirror, and questioned the love I had for myself.

We've had Leslie Crevar on a few times and I want to give her 100% credit for this concept and framework we are going to share with you today that I presented on recently at our client retreat.

In part 1 of this 2 part series, we are going to share a story from about a year ago about the emotions I was facing then and how I was able to use what I'm going to teach you today recently and reframe the circumstances that were present. This is one of the keys to emotional regulation.

We'll also discuss how to combat negativity, explain the framework, and stick around next week for Part 2 where we'll give a few more examples and how to instill self-love long term.

Time Stamps:

(1:21) Recently Presented On This Topic

(2:30) Visiting Omar’s Family and Rock Bottom

(6:27) Advice If You’re Feeling Stuck

(8:14) Back in Elementary School

(17:57) The Model Taught By Leslie

(21:42) Compounding Negativity

(24:30) Writing The Framework Out

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Podcast Link I Shared In The Episode: https://podcasts.apple.com/us/podcast/increase-your-impact-with-justin-sua-a-podcast-for-leaders/id1058589696?i=1000626655958

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

​Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!