Vanessa G Fitcast

It's easy to get derailed or taken off course with our busy lifestyle, but what can we do to take ownership of our situation and jump back on track? We can have all of the knowledge, resources, and support we need but if we don't have the right mindset we will inevitably fall to the levels of our environment. 

In today's episode we will share actionable information and tips to help carry you on the tough days, on the days when you want to give up on your diet. Join us, and learn along with us about what it takes to stay disciplined and consistent.

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

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Download Our FREE Metabolism-Boosting Workout Program

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

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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!

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

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

Check out our Youtube Channel!

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

Ladies, are you tired of feeling like your hormones are running the show?

I want you to be able to take back control of your health and your hormones and these 6 habits have been vital to me along with many of our clients.

First up, we delve into the transformative effects of a solid morning routine, setting the stage for a day of hormonal harmony. Plus, learn how Vanessa is a badass when it comes to her cold plunge duration and can even read a book while siting in below 40 degree temperatures (not saying you have to do this at all).

Next, we tackle the importance of a proper bedtime routine and dive into the intricacies of balancing blood sugar levels. 

We'll also discover the art of ordered eating and unlock the secrets to sustained energy and vitality.

Finally, we'll explore the crucial role of daily stress management practices and progressive training  in nurturing your body and mind. 

And we can't forget about support our parasympathetic nervous system!

Time Stamps:

(2:27) Zooming Out on Acquired Habits

(3:30) Supporting Your Hormone Health

(4:15) Lifestyle Over Supplementation

(6:44) #1: A Solid Morning Routine

(9:04) Vanessa’s Cold Plunge Superpower

(11:50) #2: Proper Bedtime Routine

(17:14) #3: Balancing and Stabilizing Blood Sugar Levels

(19:10) Ordered Eating

(22:02) #4: Daily Stress Management Practice

(25:53) #5: Progressive Training

(27:30) #6: Supporting Your Parasympathetic Nervous System

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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!

Eating in the evening isn't a problem in itself! But if it feels like autopilot or you're going beyond comfy fullness, it might be mindless eating in action.

I have struggled with mindless evening eating in the past and I've recently had this old habit creep up on me and as I share in this episode, I've spent well over 100k on my health and education over the past few years and I still struggle at times.

In this episode, we want to share the two main areas contributing to mindless evening eating: the physiological side and the psychological side.

We'll discuss the signals you're receiving from your body from that day's nutrient intake and why this may be a factor with your hunger cues.

We'll also dive into the psychological side and break down some key habits around eating such as plating your food instead of eating it out of the container or package, removing distractions, breathing deep and relaxing before eating, and more!

Time Stamps:

(1:22) Eating At Night and Feeling Out of Control

(5:32) Omar Getting On Calls With Women Just Like You

(7:12) Managing the Evening Eating

(9:12) How Well Did You Nourish Your Body Today?

(9:42) The Psychology Side

(13:00) Plate Your Food

(14:26) Remove Distractions

(16:02) Breathe Deep and Relax

(18:32) Stay Present

(20:44) Reflect On It

(21:52) Recap

(29:44) Please 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!

There's a significant chance your health and fitness goals will rely on the quality of your gut health...

After working with over 800 women in our coaching company and seeing the results already in our Beat the Bloat Challenge, it's incredibly clear how important gut health is to your quality of life and your weight loss goals.

With all of the information we are sharing with our ladies inside the challenge, we wanted to bring some of the highlights and information to you on the podcast and we wanted to do this in two parts.

In this Part 2, we are going to dive into some tips and tricks on how to beat the bloat and how to solve some of these common gut issues. We'll discuss the 80/20 rule, gluten and dairy, reducing added sugar, eating more fiber, and many more tips you can start to incorporate today!

Time Stamps:

(1:33) 80/20 Whole Food Rule

(6:25) Reducing Gluten and Dairy Consumption and Adding Back

(7:30) Reducing Added Sugar

(9:17) Eat More Fiber

(12:41) Adding More Water

(13:59) Functional Lab Testing and Supplementation

(16:55) How to Know If It’s Working

(19:59) Questions To Ask Yourself

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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 significant chance your health and fitness goals will rely on the quality of your gut health...

After working with over 800 women in our coaching company and seeing the results already in our Beat the Bloat Challenge, it's incredibly clear how important gut health is to your quality of life and your weight loss goals.

With all of the information we are sharing with our ladies inside the challenge, we wanted to bring some of the highlights and information to you on the podcast and we wanted to do this in two parts.

In Part 1, we are going to go over some of the biggest pitfalls that I've succumbed to over the years and what we work with our client's on to restore their hormones and gut health.

Not only will we cover some main food culprits but also tackle stress and it's role in gut health.

Definitely stick around for Part 2 as we'll dive into potential solutions to address these issues but first, it's important to have awareness around the issue.

Time Stamps:

(1:42) Our Beat The Bloat Challenge

(4:17) What To Expect In This Masterclass

(9:30) Research Between Poor Gut Health and Other Issues

(10:52) What Causes Poor Gut Health?

(13:30) Gusher’s

(19:02) Gut Health and Stress

(21:50) Seed Oils

(25:56) Gluten and Dairy

(28:30) Hurricane Example

(32:32) Insulin Resistance

(36:02) Counting Added Sugar

(36:47) Low Fiber Diet

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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!

What does your 100% look like today?

An incredible question to ponder by our amazing guest on the podcast today!

Our guest today is no other than Vital Spark Assistant Coach Olivia Glosser. 

Olivia joined us at the end of 2023 and quickly proved herself to be a top coach, taking her prior 4 years of experience of online coaching and combining that with our unique systems and methods at Vital Spark to start getting incredible client results right away, and turning her 1-on-1 clients into raving Liv fans. 

A lot of that comes from how relatable Liv is, having in the past lost nearly 40lbs herself by healing her own metabolism, building a healthy relationship with food, and creating a sustainable lifestyle.

And then again more recently lost 40lbs through her postpartum journey, having become a Mom last September to her baby boy Hayes. 

Today, I’m so excited for her to share her story with you all, and inspire and motivate all of you to find the same long-term sustainable balance that Coach Olivia has found!

In this episode, we discuss Olivia's story both in her fitness journey and becoming a coach, how she learned to navigate adult life after college and finding healthy habits, recognizing your 100% in different seasons of life, and more!

Time Stamps:

(1:12) Our Amazing Assistant Coach Liv

(3:20) Coach Liv’s Story In The Beginning

(9:52) There Has To Be Another Way

(11:02) Finding a Healthy Balanced Approach to Food

(13:18) Becoming A Coach

(16:10) Navigating Adult Life and Healthy Habits

(16:59) What Does Your 100% Look Like Today?

(18:52) Example of 100%

(21:08) The Constant Journey

(23:56) Future of Liv’s Journey

(26:57) What We Want To Leave You With

(28:16) Where to Find Liv

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Join our FREE Beat the Bloat Challenge starting Monday April 1st!

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

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 want to hear something crazy… summer is only 12 weeks away!

With that, I know a lot of you are probably thinking, "Well I would LOVE to lose weight before then!"

So how do you do that? 

In this episode I’m going to answer that question for you.

Hint: the answer is NOT jumping into a diet like keto or intermittent fasting or getting on a weight loss medication… 

It’s strategy.

Most people fail at their fat loss attempts because they have zero strategy.

No “prep” strategy.

No “what happens when I plateau” strategy.

No “exit plan to sustain this vs gain it all back” strategy.

It’s basically just deciding one day that they want to lose weight for summer, and then jumping into the shiniest fad diet.

So while there’s a LOT of nuance to fat loss, I wanted to give you a general template for what I would do if I were trying to lose fat for summer in a healthy, sustainable way.

In this episode, we'll go through the 6 step strategy from tracking your food for a week to what to do with that information, creating a calorie deficit plan (if that is right for you at this time), and more!

We'll also talk about a bonus step and way for you to join us LIVE and FOR FREE!

Time Stamps:

(1:32) Summer Is Only 12 Weeks Away

(2:22) Change Takes Time

(6:10) Step 1: Tracking and Logging Food For 7 Days

(7:32) Why Change Starts with Awareness

(9:55) Step 2: Figuring Out Next Steps

(11:40) Episodes on Reverse Dieting

(15:08) The Stress Component

(16:12) Step 3: Creating a Calorie Deficit Plan

(21:54) Protein Target

(25:27) Fiber Goal

(27:27) Water Goal

(29:11) Step 4: Adding In Movement

(31:02) Step 5: Execution and Tracking Progress

(36:57) Assessing Other Changes

(38:47) Step 6: Assessing and Potential Adjustments

(40:50) Bonus Step: Our Free Challenge

(43:58) What’s Included

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Join our FREE Beat the Bloat Challenge starting Monday April 1st!

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

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've done everything to lose weight and you simply can't get over the hump, today's guest is the MICHAEL JORDAN of our industry and shares why that might be the case...

Vince Pitstick is the CEO of Vidal Coaching (formerly known as Nutrition Dynamic), Metabolic Mentor University, and NuEthix Formulations. Vince and I met through our relationship with our business mentors and he is someone I've learned SO MUCH from in the functional health realm.

In today's episode, we discuss Vince's obsession with helping individuals with their health, the road it took to finding out the solutions to his incredibly impressive 12 pillar framework, and we discuss the FLUSH! Our favorite Metabolic Detoxification Method for women that are dealing with hormonal imbalances and weight loss resistance. 

"The Flush" protocol is meant to help up-regulate detoxification systems, support liver and gut function, while also helping to nourish the adrenal system in order to help achieve increased energy, reduced GI symptoms, bloating, constipation and irritation, improved skin, better sleep and reduced fatigue.

Time Stamps:

(1:17) Our Special Guest Vince Pitstick

(3:10) The 90 Degree View On A 360 Degree Problem

(6:14) The FLUSH Method

(15:06) Our Detox Pathways

(20:10) Participants In Study Groups

(23:04) Mitochondrial Adaptation

(27:52) The Main Factors of FLUSH

(32:47) Women Today and Their Health

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Follow @vince_pitstick 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!

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

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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!

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

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Follow @mindpumpdistefano 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!