Vanessa G Fitcast

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

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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!

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

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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’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

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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

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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

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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!

If you've been feeling alone or stuck in your fitness and fat loss journey, may this episode serve as a source of encouragement and hope for you...

It's an extremely tough road and one that both I and our returning guest have been on recently. VGFN Assistant Coach Abbey Nelson is back on the podcast and we wanted to talk about our hormone healing journey's to share the good, bad, and ugly truth.

Abbey had a lot on her plate and was struggling with everything she had going on at the time and gained weight during that period. This goes to show that even coaches aren't perfect.

She was able to heal her hormones and recomp her body and if you haven't seen her transformation on Instagram, definitely check it out! It's nothing short of impressive!

Again, we hope us sharing our stories allows you to keep going in your journey and know that we are always here to help!

Time Stamps:

(1:54) Behind the Scenes of Our Hormone Healing Journeys

(6:02) My Health and Hormone Healing Journey

(10:13) Abbey’s Hormone Healing Journey

(20:12) Shift in Confidence with a Bigger Body

(23:50) Abbey’s Advice

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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!

When I was introduced to this concept, how I thought about my health completely changed...

Back in the day, a mentor of mine taught me this really valuable concept that I want to share with you today to bring some awareness of where you are prioritizing your health and fitness and why you may not be getting the results you want.

Picture a triangle: at the top, we have our health and this including everything from our gut heath, hormone health, and more. At the bottom left, we have performance and this includes speed, power, strength, conditioning, and more when it comes to our performance. Finally, at the bottom right, we have aesthetics and this includes our muscle definition, body fat percentage to see that definition, and everything that goes into an impressive physique.

Now let me ask you: where has your focus been when it comes to how you've approached your body? If you've been trying to focus on your physique and constantly dieting, you've probably been neglecting your overall health and not fueling your body for performance. This is where I was before I understood this concept.

I want to explain why this triangle is so important, both of our experiences and past with our focuses, and my advice to you if you are in a similar situation right now. 

Time Stamps:

(1:39) Change of Plans on What We’ll Talk About Today

(2:42) I Feel Confident and Proud in My Body

(4:42) My Rant on Instagram

(5:12) The Health Triangle

(8:20) Vanessa’s Story Before and After

(15:02) Omar’s Experience

(19:40) Vanessa’s Hormone Healing Journey

(22:30) Advice to Women in Similar Situations

(25:57) Please Shoot Me a Message

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

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!