A better relationship with food and exercise might be a lot closer than you think...

Trust me, I've been there. My relationship with exercise and food have had many ups and downs in my life and it's only been recently that I feel like I have a firm grasp on it. If you've listened to a few of our previous episodes on my story, you know exactly what I mean.

We wanted to share the top 4 hacks/mindset shifts we recommend that have helped hundreds of our clients in our VGFN client community improve their relationship with food and exercise while helping them towards the body of their dreams. We'll explain why you need to include all 4 food groups, why you should quit labeling food as good or bad, why you should move your body the way you love, and embracing the journey and setting a realistic timeframe.

Time Stamps:

(1:14) First Time to Miami

(2:22) The New Year’s Resolution Quick Fixes

(5:29) Hack #1: Include All Food Groups

(6:47) Why You Need All 3 Macronutrients

(9:54) Hack #2: Quit Labeling Food as Good or Bad

(11:07) Blowing Up Peeps in the Microwave

(13:44) Hack #3: Move Your Body The Way You Love

(16:20) Hack #4: Determine a Realistic Timeframe for Achieving Your Goals and Embrace the Journey

(21:06) Please Share, Rate, and Review

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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!

The reasons you're lacking energy and not progressing towards the body you want may surprise you...

If you are a regular listener, you know how important it is to fuel your body correctly for the goals and dreams you have. The 1200 calorie diet is digging you into a hole that is harder and harder to get out of everyday you spend in it.

Omar and I want to share the top 6 signs that you aren't eating enough from transforming over 1,000 women's lives and talking to thousands more. We've seen the patterns and trends and these 6 signs stand out amongst the rest.

If you are frequently getting sick, having poor performance in the gym, getting injured often, or the other 3 signs (we want you to listen after all), this may be your sign to start increasing your calories!

Time Stamps:

(0:08) The Best Clapper EVER

(1:11) The Dudes on Instagram

(2:00) Recent Client Example

(4:50) Vegan or Bust?

(8:23) #1: Frequently Getting Sick

(10:10) #2: Poor Performance in the Gym

(11:24) The Training and Recovery Aspect

(12:13) #3: Getting Injured Often

(13:58) #4: Not Eating Enough Calories

(16:46) Taking a Break From Caffeine

(18:10) #5: Changes in Your Menstrual Cycle

(21:16) #6: Obsessive Food Thoughts

(25:45) We Weren’t Born Experts

(26:30) Our Free Facebook Group

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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!

I am beyond excited to share today's guest with you as she is someone I've looked up to in the online coaching space for years and someone who can talk the talk because she's walked the walk...

Erin Dimond AKA “The OG Online Trainer”, started Online Fitness Coaching in 2013. Around that same time, she opened a gym and started her journey as a bodybuilder and eventually evolved into coaching women who just wanted to look good, feel good, and wear a bikini any time of the year without dieting. She personally coached over 2000 women before learning how to scale her company. After scaling the company and coaching around 4500 women total, she sold her company T4E Systems this past year and now is solely focused on IFCA.

IFCA is a fitness business mentorship for online coaches. We’ve helped 2500+ coaches start and scale their fitness businesses (me included).

I started working with Erin and her husband Jordan back in 2020 and since then, they have not only changed my life in helping me build VGFN, but Erin has really been a mentor for me in every sense of the word. Not only is she a badass high performing CEO, she’s been through her own hormonal health journey, she’s a mom of an adorable baby boy Jaxson, and a really incredible friend.

In today's episode, we discuss Erin's past hormonal issues, how she manages being a mom and 8 figure CEO, the importance of gratitude, and so much more!

Time Stamps:

(0:15) Our Guest Today Erin Dimond

(3:17) Erin’s Past Hormone Issues

(10:00) How Erin’s Hormone Journey Changed Her

(14:38) Managing All of the Priorities

(16:02) Erin’s Non-Negotiables

(19:20) The Alter Ego

(22:45) Investing In Yourself and Mom Triggers

(31:03) Daily Gratitude Practice

(36:25) Erin’s Advice to Women

(39:40) Where to Find Erin

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Follow Erin on Instagram

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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!

We want to share a powerful analogy with you that may FINALLY give you that light bulb moment when it comes to metabolic resistance….

Imagine you are your dream car, whatever make and model it is. You start to notice that you aren't getting the gas mileage you used to… now what?

Do you jam the pedal down to the floor hoping if you go faster, the gas mileage won't matter? This leads to more and more issues, the car redlines, breaks down, and now you're stuck with a beautiful car on the outside that can't drive anywhere.

This is exactly what you are doing to your body when you have metabolic resistance. You push harder, slam more caffeine, become more and more reliant on cortisol and adrenaline, and eventually flatline with so many internal issues. We want you to slow down...

We'll share why taking your foot off the gas, using higher quality gas in the car, and using more fuel efficient machinery are all fantastic comparisons on what to do for your internal health so you can be running at optimal levels.

Time Stamps:

(1:12) Omar Was Temporarily Replaced

(1:44) Going Back to Episode 108

(2:52) Omar’s Dream Truck and Gas Mileage Analogy

(5:52) Focusing on De-Stressing

(9:25) We Get You’re Busy

(10:22) Improving Nutrition

(13:20) Organic and The Dirty Dozen

(14:39) Fuel Efficiency

(18:12) Please Share!

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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!

Our amazing VGFN client Kelly has completely transformed her body yet… the scale didn't move…

Kelly Donoghue grew up in Atlanta Georgia and began competing in the Miss America Organization at 15 years old. After graduating from the University of Georgia, Kelly moved to New Jersey to pursue law school at Rutgers University.  

She graduated with her J.D. in May of 2021 and while studying for the bar exam, she reached out to me and joined Team VGFN to finally get a hold of her nutrition and learn to feel comfortable in her own skin. 

She has now been with VGFN for a year and a half in our Forever Fit program and has completely transformed her body and her relationship with food while also working long hours at her law firm.

In today's episode, we discuss the struggles Kelly had before joining VGFN, the difference between pageant nutrition and what we teach, how to achieve your goals with a busy schedule, and so much more!

Time Stamps:

(1:20) Our Guest Kelly

(2:45) Kelly’s Struggles Before VGFN

(6:26) Pageant Nutrition vs VGFN Nutrition

(10:09) Staying on Track Living in NYC

(14:04) Achieving Your Goals with a Busy Schedule

(16:37) Kelly’s Current Workout Routine

(21:49) The Concept of Grace

(25:13) Mentally Detaching From the Scale

(30:41) Kelly’s Boyfriend Noland

(33:12) Forever Fit Retreat

(36:27) Advice From Kelly

(38:37) Where to Find Kelly

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Follow Kelly on Instagram

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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!

There's a discouraging tell-tale sign of metabolic resistance many clients come to us with and we don't want you to be in the same boat...

Me and my team of metabolism specialists have helped almost 1000 women fix their slow metabolisms.

And from that we’ve learned how to very quickly identify when someone is “metabolically adapted” meaning their metabolism has slowed down in order to ADAPT to diets and/or undereating.

This might be you if you have ever done any named fad diet like weight watchers, optavia, beach body, keto, paleo… and you didn’t just do it the one time, lost weight, and then keep the weight off for life. If you’ve done a fad diet more than once because you regained the weight, or even worse you have done multiple different fad diets, then it is highly likely that you are metabolically adapted. 

Sure, you might see some results at first but the fact that you’re losing /regaining the same weight over and over is going to put you in a place where you can’t lose anymore weight no matter how hard you try.

If you haven’t done any fad diets, you tend to forget to eat meals or you don’t feel very hungry during the day and accidentally under-eat, then you also are likely metabolically adapted. 

The test is if you are eating low calories and you are NOT consistently losing weight, then you are metabolically adapted.

I had a consultation with a nice girl who has been eating 1300 calories for over a year, on top of doing burn bootcamp 3-4x week, and she’s actually GAINED weight. I could tell her right away that she is metabolically adapted.

In this episode, we explore the reasons for metabolic resistance, give you a few real live examples, and what to do about metabolic resistance.

Time Stamps:

(1:20) Oh Lord

(2:18) Vanessa’s Ski Experience

(6:14) How This Ties Into Your Fitness Journey

(10:37) Explaining Metabolic Resistance

(12:22) Recent Client Call with Metabolic Adaptation

(16:46) Test Not Guess

(18:07) Low Cortisol

(19:48) Perceived vs Physiological Stress

(22:17) Low Leptin Levels

(25:04) Low Testosterone

(25:28) Estrogen to Progesterone Ratio

(26:57) Immune System and Metabolism

(31:07) 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!

Women have been lied to for years about exercise and it's time we expose them...

We as women have been lied to from social media to magazines to what we see on television when it comes to exercise. These lies not only hold women back from reaching their dream body but also robbing them of their confidence.

It's time we expose the top 4 lies we see when it comes to women and exercise and explain why these lies are holding you back.

Feel like you need to live in the gym to see results? Be constantly sore? Do certain exercises to target specific body parts? All lies and if you enjoyed this episode, please send it to a friend who could use this information as well!

Time Stamps:

(1:30) No Thriller Movies for Vanessa

(2:51) Lie #1: Living in the Gym to See Results

(9:00) Lie #2: You Must Be Sore to Grow

(12:40) Why Soreness Occurs

(12:48) Lie  #3: Targeted Body Part Training to Get Results

(14:55) Why Compound Movements Are More Efficient

(17:43) Lie #4: You Must Buy A lot of Supplements to See Results

(24:43) Please Share This Episode with a Friend

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Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life!

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

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

Summer 2023 is closer than you think and I know you want to make this summer your best one yet...

While it's only mid-February as this episode releases, you've probably thought about those summer days on the boat and you want to look sexy in that two piece or enjoying some drinks later into the night hanging out with friends. These are all great actives and we want you to be as prepared as possible so you can go into summer 2023 with confidence!

We'll share what we think are the 5 biggest habits or keys to being unrecognizable when summer rolls around. These aren't your typical weight loss/fat loss tips and tricks. These are strategies that have helped us and our most successful clients reach their goals!

Reminder: you don't have to do all 5 at once! Start with one and gradually add another. Please let us know which one you decide to start with and what you thought of the episode!

Time Stamps:

(1:42) Energy is Coming Back!

(4:08) Making This Your Best Year Ever

(5:27) #1: Manage Your Time

(8:20) The 3x3 System

(11:47) #2: Focus on One Thing

(15:05) #3: Make Gradual Changes

(24:23) #4: Look At Things Diagnostically

(31:43) #5: Put Yourself in High Net Worth Groups

(35:03) Please Join Our Free Facebook Group

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Follow Kat on Instagram: @thewellbeingwanderer

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Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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 took me years to crack the code on my own weight struggles...

If you're new to the podcast or haven't heard my story yet, I was recently interviewed by my new friend Kat Burdett on her podcast, The Wellbeing Wanderer. We talked all things hormone health, weight loss, and relationship with food. 

As I was listening back to this episode on her show, I realized I wanted to bring this episode to our VGFN fam as well. 

On this episode we talk about my story with my turbulent relationship with food, how I cracked the code on my own weight struggles, how your hormones, gut, and other internal health markers come into play with transforming your body, and so much more. 

If you enjoy this episode, be sure to also check out the Wellbeing Wanderer Podcast and give Kat a follow on Instagram.

 I’m so grateful to her for allowing me to share this episode with you and hope you learn something new about me and something you can use in your own life starting today as well!

Time Stamps:

(2:40) Who I Am

(3:45) My Story and My Health Journey

(10:00) Resetting Metabolism and Reverse Dieting

(19:50) Emotional Eating from a Positive Place

(21:40) Hormones and Weight Gain

(28:00) Cortisol and Hormone Testing

(33:24) Why Women Struggle to Lose Weight

(45:30) Benefits of Cardio

(53:14) Advice to Women on How to Lose Weight

(56:17) Most Important Lesson I’ve Learned

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Follow Kat on Instagram: @thewellbeingwanderer

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life!

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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!

Wanting to improve your routines this year and need some inspiration?

Becoming an entrepreneur and coach has allowed me the freedom to try different morning and evening routines and I've learned a lot in the process. Omar has recently started implementing some of the habits and routines he's seen me do since quitting his 9-5 and having more freedom in his life too.

This episode isn't just for entrepreneurs though as a morning and evening routine that works for you will set you up for daily success and more fulfillment. 

I've been through the gamut from the 5 Am Club hitting multiple habits and routines that served me at the time to what now works for me that is more evening focused. Listen in and we hope you start to create your morning and evening routine that improves your life as well!

Time Stamps:

(1:40) Wanted to Talk About Routines For Awhile

(3:47) The 5 Am Club

(6:37) Routine Changes Through My Hormone Healing Journey

(9:07) Quiet Quitting

(11:52) Omar’s New Routines

(16:16) How I Brought Back Routines

(17:22) Have A Plan

(19:00) Focusing on Evening Routines

(20:24) Write Down Your Routines

(22:02) Vanessa’s End of Work Day Routine

(25:02) Evening Routine

(26:08) How I Journal

(28:52) Non-Negotiable’s in My Morning Routine and Freedom of Choice

(31:07) Omar’s Morning Routine

(34:47) Main Takeaways

(36:39) Advice If You’re Overwhelmed By All This

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Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!