Vanessa G Fitcast

Based on the title of this episode, you’re probably coming into this already either angry or curious…

If you’re angry, I just ask that you stay open minded and hear me out….

I’m not entirely against Orange Theory.

I tried Orange Theory back in the day and I loved it!

But, here’s the thing….

If you aren’t a resilient bodied 18 year old, and you already live a high-stress lifestyle:

-work a full time job

-wake up at the crack of dawn to exercise

-have numerous people you’re responsible for

-go 100 miles an hour most days…..

This way of training will most likely backfire.

In today's episode, we're going to talk about the stress that these high intensity classes are doing to our bodies, why cardio is not the fat burning modality it's been rumored to be, why little to no recovery time with these workouts will keep you stuck, and more!

Time Stamps:

(1:17) Are You Triggered Yet?

(3:22) Vanessa Finding Orange Theory in High School

(5:47) Over Stressing Your Body

(5:55) Issues With Orange Theory

(9:34) Excessive Stress

(10:52) Little To No Recovery Time

(24:07) Where To Go From Here

(24:32) Free Hormone Masterclass & Details

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Sign up for our FREE Women’s Hormone & Metabolism Masterclass here: 

https://www.vanessapozos.com/hormonemasterclass

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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!

Your relationship with food and eating patterns are not pass/fail… 

When you overeat, this is just more information to help you see where you might not be free when it comes to your relationship with food.

We can use that information to learn and navigate our relationship with food better!

In this episode, we want to share 6 major reasons why you may be overeating and many of these are hard to be self-aware of especially in the moment.

From psychological full permission to emotionally dealign with a rough situation to your physiology needing more nourishment, at the end of the day, you're human. This still happens to everyone occasionally and we want you to have progress in this area but not to expect perfection.

Time Stamps:

(1:17) Hope You Had a Great 4th Of July

(2:08) Overeating Patterns

(6:42) #1: You Don’t Eat These Foods Often

(8:04) The Chocolate Experiment

(11:17) #2: Full Permission

(18:06) #3: You’re Coping With An Emotional Situation

(22:47) #4: Waiting Too Long To Eat

(24:22) #5: Your Body Is Seeking Nourishment

(27:47) #6: You Are Human

(29:28) Our Advice To You

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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!

As humans, it's normal for our confidence to ebb and flow but are there things we can do or questions to ask ourselves when our confidence is low?

We recently had our Vital Spark team retreat and it was so amazing to see everyone in person, laugh, play, and share our vision for the future. We also ate a lot of great food and enjoyed some adult beverages as well.

I knew going into that weekend that I would be consuming foods I don't typically eat and drinking more than normal and that Sunday, I wasn't feeling my best and thus my confidence felt lower. The inner critic voice showed up and it still does to this day even though I've worked on it a lot over the years.

I went back and went through the questions we're going to share with you today and these questions will definitely help you get back on track with your confidence and also your habits.

From remembering our past success to what we are saying to ourselves to other's opinions, this is a phenomenal list to use consistently to be your best self. 

Time Stamps:

(1:22) Wanting Confidence

(3:52) Helpful Questions If You’re Lacking Confidence

(5:27) #1: What Hard To Notice Progress Am I Making?

(10:05) #2: What Can I Learn From My Past Success?

(13:08) #3: How Is My Preparation?

(16:21) #4: Who’s Opinion Am I Giving Too Much Power To?

(19:34) #5: What Am I Saying To Myself?

(23:22) #6: What Is My Purpose?

(25:47) #7: Am I Focused On The Result or Process?

(29:02) Please Share This Episode

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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!

As I've shared on my stories about my own health journey, a common question has come up enough that we wanted to talk about it on the podcast!

That topic is the DUTCH test and you've probably heard me talk about it before as it's something we offer our clients but what really is it? How does it work? How is it different than bloodwork?

DUTCH is an at-home urine test that is easy to collect, and favorable for those who don’t like having blood drawn and is a complete look at sex hormones, adrenal hormones, cortisol patterning, neurotransmitter metabolites, oxidative stress markers, nutritional organic acids, and more!

The DUTCH checks hormones AND their metabolites and how they are being detoxed. In other words, it shows the full journey of hormones through the body, rather than just what is free and available in the blood at the time you get your blood drawn. This is why your hormones can come back as normal in your bloodwork, but then issues might show up on the DUTCH, because we’re seeing more behind the scenes of your hormonal systems.

Listen in as we'll get even more detailed in the episode!

Time Stamps:

(1:20) DUTCH Test

(2:52) What DUTCH Stands For

(4:47) DUTCH Test vs Bloodwork

(11:02) What To Do With The Information

(15:10) Cortisol and DUTCH Test

(20:30) Free Cortisol Graph

(27:30) The Real Magic Is In The Interpretation

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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'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

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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!

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!

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

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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!

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

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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!

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!

Today's topic and question is one I've wanted to discuss for awhile more in depth and you'll be surprised at the answer.

Can you lose weight without being in a caloric deficit?

The answer is YES and NO. 

No because to do so would be going against the law of thermodynamics when it comes to strictly calories in vs calories out. 

Working with our Vital Spark client's and having them lose weight through our FLUSH method while eating at maintenance or slightly above maintenance is where the answer "yes" comes in and we know that weight loss is water weight and inflammation which is still very important.

Listen in to today's episode as I explain these concepts in more detail and would love to hear any questions you have that we can cover in a future episode! 

Time Stamps:

(1:22) Love Getting Questions From You All

(2:17) Can You Lose Weight Without A Calorie Deficit?

(4:22) Our FLUSH Method and Losing Weight

(5:35) Why You Might Not Be Seeing Results

(8:49) Changing Weight Loss to Body Recomposition

(10:22) Understanding Metabolic Adaptation

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

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!