I recently learned a new motivation hack that helped me out a ton I wanted to share with you...

If you've been following along on my health journey recently, you know I took an extended break from the gym to focus on my adrenal health and get my hormones in a better place. That phase has been successful and couldn't have done it without my amazing head assistant coach.

I have stepped back in the gym recently and wow… after a few box squats, I was not feeling it. I have lost the strength and stamina in the gym I worked hard to build and it honestly was pretty demotivating. I didn't feel motivated to go the gym when throughout the 6 month hormone healing journey, it was something I really missed.

I then had to take a step back and give myself some coaching.

Listen in as I tell you how I coached myself through this, the motivation hack I learned, and how you can use this hack today!

Time Stamps:

(1:32) Looking Forward to Our Wedding

(2:14) Motivation

(3:02) Taking 6 Months Off From the Gym

(4:44) Relearning Barbell Box Squat

(6:17) Giving Myself Some Coaching

(8:50) What Motivates You?

(13:36) Zooming Out

(15:24) Being Pushed By Pain

(18:27) Take This Question Away

(21:02) Persistence in Spite of Low Motivation

(22:41) $250 Gift Card Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

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!

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

You're in store for a lot of poop talk when you press play on today's episode…

This is such an important topic to discuss openly though because it's incredibly important to gut health as well as overall health.

While we have discussed previously issues I've had with adrenal health and cortisol, I was having diarrhea every single morning. I finally asked Alex about it and, since this is not normal at all, we started a protocol to help alleviate those issues. It had become so normal to me but just because it's normal doesn't mean it's optimal.

We want to discuss what we found after my GI map test, how we are designing the protocol to combat my H.Pylori infection, discuss stress management tactics and strategies, and so much more!

Time Stamps: 

(3:17) Vanessa’s GI Map Results

(7:26) Reassurance with Gut Test Results and Plan

(8:42) Traveling and Bowel Movements

(15:47) Stress Management and Gut Health

(19:47) Where Bloating Comes From

(21:47) Food and Symptom Log

(25:29) Constipation

(29:32) Water and Stress

(32:33) Diarrhea

(41:40) Always Open to A Free Consult

(41:57) Giveaway Reminder!

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

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!

Ironically, I wrote this while watching a scary movie at the theatre….

Unfortunately, so many women give up too soon on the way to their goals because they’re ONLY looking for progress to show up externally, in the physical changes to their shape and size.

I want to share a powerful analogy about why you should never give up and also share an excerpt from the book, "The Power of One More" by Ed Mylett.

We also will share with you the 4 ways to actually measure progress that isn't exclusive to the scale lowering.

Time Stamps: 

(1:17) Putting Together This Episode Seeing Halloween Ends

(3:00) The Really Scary Thing: Women Giving Up On Themselves

(7:22) Excerpt from Ed Mylett’s New Book

(12:16) 4 Ways You’re Making Progress

(13:32) Eat More Without Gaining Weight

(19:30) Binging Less

(24:45) Less Food Focused

(28:18) Do You Have More Energy?

(31:04) Your NEAT

(34:25) Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

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!

We're riding the vulnerable train today as I explain part of my past with my binge eating...

This is an area that I've shared snippets of my life in past episodes but never have shared the raw and gritty details until this episode. 

I want to share my experience and overcoming this even if it helps just one woman out there who's struggling too because it was one of the darkest points of my life and you deserve happiness and to feel your best.

Omar and I will discuss what is binging, why binging doesn't have a finish line and it is gradual steps in the right direction, the 3 things I did to overcome my binge eating, and more.

Time Stamps: 

(1:39) Our First VGFN Retreat

(3:50) My Past Binge Eating Tendencies

(5:43) Shoutout to Chef Mike

(9:50) Defining Binge Eating

(12:10) Binging vs Over Eating

(14:39) What Led Vanessa to Binge Eating

(25:00) Improving on Binge Eating Tendencies

(26:05) “Food Rules”

(30:00) Flexible Reverse Dieting System

(34:35) Reframing Beliefs and Self-Talk

(38:30) Hiring a Professional

(39:13) Celebrating the Next 10 Episodes

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

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!

Do you feel married to your macros and want a way out? Today's episode might be that ticket for you...

We have our highest requested returning guest and head coach at VGFN Alex Long to talk about her experience recently with her nutrition and hiring a coach. Yes, even coaches need coaching as well!

She has had some issues in the past with hiring coaches that were strictly macro based and didn't feel heard or understood but now found a coach that is completely open to eating mindfully! As a result, she is able to fit those delicious pastries and burgers into her nutrition plan and still see results!

We'll discuss her past with eating and restriction, how she's overcome those struggles, introduce you to the concept of the hunger scale, and more!

Time Stamps: 

(2:42) Alex’s Recent Relationship with Food

(5:08) Tracking Macros Again

(9:25) Incorporating Mindful Eating into VGFN

(12:05) Breakfast Pastry Examples

(19:54) Coaching Clients Through Intuitive Eating

(24:41) The Hunger Scale

(28:36) Our Forever Fit Program

(30:16) Alex’s Future Goals

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

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!

Remember that time you went to Gucci and picked out a BEAUTIFUL bag and immediately handed your card over without checking the price tag... ⁣

And then later checked your bank account SHOCKED to find out you were in the negative and couldn’t afford to pay rent?⁣😮⁣

⁣⁣

No? 𝘔𝘦 𝘯𝘦𝘪𝘵𝘩𝘦𝘳.⁣⁣

⁣⁣

Cause you and me, we’re responsible and don’t live in the land of money make believe.⁣⁣

⁣⁣

When I decide I want to treat myself to a luxury item like a nice designer bag, I first⁣⁣

✅ check the price tag, ⁣⁣

✅ then check my budget, ⁣⁣

✅ and then figure out a strategy to save money every week until I can eventually afford the bag.⁣⁣

⁣⁣

…It’s the exact same thing with fat loss.⁣⁣

If I’m not loving how I feel in my body and decide I want to lose weight, ⁣⁣

⁣⁣

I don’t just go about my week without a plan and expect to magically lean out... ⁣⁣

⁣⁣

I create a BUDGET for my eating.⁣⁣

⁣⁣

I figure out :

#1 how much I am currently consuming⁣⁣ and

#2 how much I need to “save” each week to lose weight without feeling like 💩 or missing out on weekend fun.⁣⁣

⁣⁣

Now, if you don’t know how to manage your money, it’s probably a good idea to hire a financial advisor.....⁣⁣

⁣⁣

If you don’t know how to lose weight without making your life miserable, it might be time to hire a coach. ⁣⁣

⁣⁣

I know a good one. 😉

We hope you enjoy this episode and analogy when it comes to losing weight and please let us know what you think!

Time Stamps: 

(1:10) Feeling Grateful

(2:35) What Gucci Has To Do With Fat Loss

(5:14) What You Do When You Want to Buy That Gucci Bag

(8:00) Change Requires Changing Without Overshooting

(9:30) Understanding the Best Phase To Be In

(15:35) Men Have Hard Time Asking for Help

(16:45) Recently Opened Up Enrollment and 4 More Spots

(18:28) Navigating the Holidays

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

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!

As we prepared for Hurricane Ian last week, we thought we'd answer a few great questions from our community on fat loss...

We are thankfully okay after the storm but we took precautions and headed to my families home with Omar last week and we thought it was a great opportunity to answer a few questions from you guys on fat loss. 

"How long do you cut at a time?"

"When your body gets used to your cut calories, do you cut more? If so, how much?"

"I know you up your step count to 10,000 steps. Do you up your strength training too?"

All these questions and more will be answered!

Time Stamps: 

(1:15) Stressed About Hurricane Ian

(2:15) Love Getting Questions

(3:10) Disclaimer on Individuality

(4:12) The Cut Phase

(6:00) Defining Sustainability

(11:14) The Art of the Calorie Deficit

(15:20) Hurricane Analogy for Your Body

(16:16) Increasing Strength Training Along with Steps?

(19:18) Stationary Bike Use

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

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!

We are back state side and excited to share our trip with you!

This episode is a follow-up from Episode 84, “10 Days in Europe Without Over-Eating, Here’s How We’re Doing  It”. 

In that episode we set goals for our trip and talked about our plans for making sure we can feel good in our bodies.

How close did we stick to our plan and goals? Find out in today's episode! We have some exciting stories to share and some take home lessons you can apply to your life as well!

Time Stamps: 

(1:12) Back State Side

(2:17) How We Wanted to Feel Our Monday Back

(2:42) How Omar is Feeling

(5:02) Recapping the Trip

(8:32) Spilling the Wine

(15:02) Vanessa’s Favorite Moments in Paris

(17:12) The PIZZA

(18:02) Crashing a Private Party

(29:02) Enjoying Environment over Drinking

(33:12) Please Let Us Know If You Have Any Questions!

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

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!

Do you have crabs? 🦀 

As friends I mean! (get your mind out of the gutter!!!!) 

When you look at who you’re spending time with, it’s important to make sure they aren’t acting like a bunch of crabs…⁣ ⁣ 

You see, if you put one crab in a bucket, you have to put a lid on the bucket or else it will climb out.⁣ ⁣ If you put multiple crabs in a bucket, you don’t need to put a lid on the bucket because if one crab tries to climb out the others will pull it back down. ⁣ ⁣ 

Unfortunately, a lot of women are like this.⁣ ⁣ 

If one girl in the friends group tries to better herself... level up her life…. make changes for the better...⁣… ⁣ Her “friends” pull her back down.⁣ 

“Aren’t you on a diet?” “Are you allowed to eat that?” “Do you really have to workout? “Come on, skip the gym and drink with me!” 

Any of that sound familiar? 

Then hate to break it to you, But this is a confirmed case of crabs.⁣ 

We want to share with you how to have these tough conversations and why surrounding yourself with more supportive women and people will change your life. 

Time Stamps: 

(1:36) Excited to Talk about This Topic 

(1:52) Support System 

(2:35) Crabs in a Bucket 

(4:02) Vanessa’s Previous Job Example 

(11:02) Boundaries and Hard Conversations 

(18:32) Our Free Facebook Group

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

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!

Omar and I are off on our first official vacation as business owners and fiancé's and things will be different on this trip...

We have planned our intentions and goals for the trip and, in doing that, will allow us to enjoy our food, drinks, and apparently many croissants without overeating and overindulging. This hasn't always been the case with our previous trips.

We want to share with you the questions we asked ourselves before embarking on this trip so we could fully enjoy it and come back rested, refreshed, and not need a vacation from our vacation.

Time Stamps:

(0:17) Leaving for Europe and Taking a Full Vacation 

(2:50) Vacation is A Part of Your Life 

(5:45) #1: Asking Ourselves Questions 

(6:55) How Do You Want to Feel When You Return? 

(14:51) What Does Progress Look Like? 

(16:40) Omar’s Progress On This Trip 

(18:50) Vanessa’s Ideal Progress On This Trip 

(20:16) How Flexible Can You Be? 

(25:50) My Hormone Journey and The Trip 

(31:00) Vanessa’s Goal for The Trip 

(35:02) Water Intake 

(37:06) Creating an Eating and Movement Plan

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

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!