Are you someone that feels stressed or guilty for stepping out of your normal eating habits? You are NOT alone! This is one of the biggest challenges I see with so many of our clients.

If this sounds like you, and you keep having these feelings of guilt or blame for the foods you're eating, join us in today's episode as we chat food guilt and what you can do to prevent it! 

Time Stamps:

02:00-4:08 What is food guilt and where does it come from?

05:38-07:58    My experience with food guilt and the rules I used to put on myself.

08:00-09:05  The way you approach your nutrition and fitness goals is not a one size fits all, it can be different for you and still be effective.

09:35-10:42 Tip #1 to help you prevent food guilt.

10:43-12:43  Tip #2 to help you prevent food guilt.

12:49-14:23 Tip #3 to help you prevent food guilt.

14:24-16:24 Tip #4 to help you prevent food guilt.

16:27-18:08 Tip #5 To help you prevent food guilt.

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

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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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If you don't have time to workout, can you still lose fat? 

If this sounds like something you've been wondering, join us in today's episode as we dive in and give you tactical advice to help you kick start your health and fitness journey today!

Time Stamps:

01:41-03:04 If I don’t have time to workout, can I still lose fat?

03:05-04:41 In order to lose body fat, you need to understand how your metabolism functions.

04:41-06:36 What is non exercise activity, and how does it affect your metabolism?

06:40-10:58 Understanding BMR (Basal Metabolic Rate) and thermic effect of food, and how they influence your metabolism.

11:15-14:15 Ask yourself the reason "why" you’re working out.

14:18-23:23 Best steps to follow, if you feel like you don’t have time to workout.

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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!

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

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You had another busy day at work, or maybe life is just constantly keeping you on the go, and the last thing you want to do is go home and cook a "healthy meal". Instead, you pick up the first thing you see on the way home from the office, or you grab the same boring meal because you don't have the energy to cook. 

If this sounds like you, and you're tired of trying to figure out how to cook healthy and quick options, this episode is for you!

Time Stamps:

02:50-06:50 When it comes to cooking, there’s mainly two types of people. The first type finds pleasure in cooking, and it’s relaxing and soothing for them. The second type, cook really out of necessity.

07:56-10:03 Step 1 to make eating healthy simple, quick, and easy. 

10:12-13:23 Step 2 to make eating healthy simple, quick, and easy.

13:27-19:48 Step 3 to make eating healthy simple, quick, and easy.

20:03-26:06 How to use our 3 steps and incorporate them into your weekly cooking, so you can have healthy options without having to spend hours in the kitchen or breaking the bank. 

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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 constantly beating yourself up for not hitting your macros consistently, or maybe worried about sticking to whatever food rule or guideline you have made for yourself. You tell yourself, this is who I am, this is what I eat, this is my lifestyle... but is it really?

If this is you, join us in today's episode as we talk about food restriction and what food freedom should really look like for you!

Time Stamps:

02:15-10:14 Alex’s story on how a cinnamon bun helped her realize and prioritize food freedom.

11:31-13:56 Food freedom can be different to everyone, and ultimately it’s what makes you feel your best, and not what society or a diet dictates for you. 

15:20-18:14 Your nutrition journey should be customized to you, and the approach to get one person to their best, healthiest-self, can vary from person to person.

18:18- 19:43 Alex: “I care about WHY you’re eating what you’re eating, rather than the food itself. I want to help people get back in tune with their bodies, and themselves.”

19:57-23:07 You are not tied to the person you were before, or even 5 minutes ago. You can let go of food rules that are restricting or defining your life.

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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 if I told you, that in order to get fit for summer this year you don't need willpower! Willpower is a finite resource, and you don't magically create more of it. Instead, if you focus on creating an environment that is designed to help you achieve your goals, the chance of you actually hitting those goals are significantly higher. Join us in today's episode to learn how to get your environment to work for you, instead of against you!

Time Stamps:

01:20-5:42 Meet Sarah! She’s now realizing summer is less than 12 weeks away. She’s been covering up in loose sweaters all winter long, not really worrying about how she feels in her body. But with summer right around the corner, she realizes she’s going to be inevitably wearing a bathing suit soon. The problem is, Sarah doesn’t feel confident in her body.

06:05-08:22 Your willpower is a finite resource, and you don’t magically create more of it. Instead, focus on creating an environment designed to help you achieve your goals.

10:30-16:07- What is your food radius, and how can you use it to help you make better food choices?

16:21-18:00- You can control your kitchen.

18:05-23:05- How is your refrigerator organized, and is it helping you or hurting you?

25:16- 29:19- The “Omar Drawer”, and how it can help you if you live with someone or if you have kids.

29:25-31:28- Hacking your office and work environment to help your cravings.

32:12-34:06- Who are you surrounding yourself with, and are these people putting you closer or further away from your goals?

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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!

From an early childhood, Omar's family used food as a form of comfort. The dinner table was a place where you would hear about each other's day, and ultimately brought everyone closer. The problem there was that it ultimately led to Omar not knowing how food really affected his body in his teenage years.

As high school and then college came around, the extra bit of weight turned into 50-60lbs overweight. Looking back at pictures, he didn't love how he looked or felt.

Years later, he's discovered how a proper flexible dieting approach can help you lose the weight you want AND keep it off for good without restrictive approaches!

If you've had a similar upbringing, where family time revolves around food, this episode is for you!

Follow Omar on Instagram, HERE!

Time Stamps:

03:47-08:40 Omar’s upbringing and how food played a role in his childhood 

10:00-14:20 Food was always a sense of comfort in Omar’s family, but it led to him not knowing how food affected his body in his teenage years

16:05-19:52 Omar:“I thought I carried the weight well, but looking back at pictures, I just didn’t love how I looked and felt. I had put on over 50lbs”

19:53-22:16 Omar: “I started going to the gym, and I would run for about an hour. I would come home and just eat salads, but it started to work, and it made me feel a little more comfortable in my body”

22:24-25:55 Omar: “I was so scared to spend money on a Crossfit membership, and thought I could figure it out on my own”

27:05-30:12 Omar: “I started working with a coach, and we basically just cut a ton of calories, but it wasn’t sustainable and I gained all the weight back within weeks”

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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!

Hypothyroidism... Poor gut health... Gaining weight despite eating low calories... Beth Bielecki was about to give up on her body. Despite learning everything she could about nutrition on her own, her hormone health was still getting worse. 

That's when she reached out to Vanessa for help.

5 months later... she's been working 1-on-1 with our VGFN Head Dietitian to boost her metabolism with our Flexible Reverse Dieting System, and she is looking leaner while eating MORE food, feeling energized again, and feeling freedom to eat any foods without worry or stress anymore!

If you've been told that you can't lose weight because of your thyroid, hormones, or gut health, this episode is for you!

Follow Beth on Instragram, HERE! 
Time Stamps:

01:20-06:24 Meet Beth, she is a busy woman that works full time and goes to law school, but with the help of VGFN Academy she has been super successful overcoming underlying hormone and gut issues. Beth has not only seen a ton of physical breakthroughs, but also mental changes that have led her to have tremendous success!

07:06-11:17 Beth’s journey, and how she was feeling betrayed by her body, and overwhelmed by her frustrations while trying to deal with hypothyroidism.

11:52-17:06 Understanding how some of the digestive and hormone issues that Beth was having were directly impacted by her mental stress and fear of food.

17:30-20:45 Beth has increased the amount of food she eats, she has transformed her body, and is feeling her best all while navigating her busy schedule.

20:46-24:35 Beth’s experience with some self conscious feelings about her body, and how she has overcome these beliefs.

24:36-28:51 How Beth got over 100 workouts last year, while in law school, working a full time job, planning a wedding, and looking to buy a new home!

28:57-30:37 How Beth discovered that you don’t need to starve yourself, or kill yourself in the gym to achieve your goals

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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're not seeing the results you want in your body, but you're still relying on group fitness classes, generic workout apps, or getting your workouts from Instagram or TikTok... your body is not the problem, it's your workout program that's holding  you back! 

VGFN Movement Specialist, Aaron Gilbert, joins us today to break down HOW to train your body for weight loss, WHY it's important to have a training program customized to your body, and WHAT to do to get started on your own!

**Aaron's previous IG @nolaboyinhtown was HACKED on March 14th**

Follow Aaron's NEW Instagram account, HERE!

Time Stamps:

03:00-08:00 What exactly is a movement specialist, and why it’s important to have a training program customized to you and your abilities.

08:31-12:32 For our equestrian athletes, a custom VGFN training program can not only help them achieve physical changes, but it will also carry over to their riding and showing.

13:12-17:01 What is the best way to train for weight loss?

17:16- 19:16 To get the lean, toned body you want you don’t need to do more cardio or even exercise more.

19:45-21:46 Is your training programming setting you up for success or for injuries? 

24:28-27:20 If you have a custom training program tailored to you and your needs, aches and pains don’t have to be part of your everyday life.

27:54-31:08 When it comes to changing your body, training isn’t everything; it’s only part of the equation.

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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!

Too often we fall into an all-or-nothing cycle with our habits. We can be incredibly strict with our diets throughout the week, rotating the same "healthy" foods over and over again, but by the time the weekend rolls around you are so tired of it all that your will power is sapped and you tend to over indulge. 

If this sounds like you, join us in today's episode as we talk about how you can break out of the all-or-nothing mentality and start making progress towards your nutrition and fitness goals once and for all!

Time Stamps:

01:15-03:37  Why your New Year’s restrictive diet failed you

05:12-08:12 You don't have to choose between a fulfilling social life or being healthy and having a lean body

08:20-11:20 You don’t have a problem, you don’t lack discipline. In reality, it’s your approach with nutrition and fitness that is making you binge and punish yourself

12:04-15:18  It’s not all or nothing, or black and white; there is a gray area where you can still make progress without being restrictive with yourself

15:21-17:36 You need to enjoy yourself while you’re on a diet

17:38-19:24 You can abandon your nutrition and training plan entirely or you can learn to navigate less than perfect, real life situations; and just look for the best option available to you 

19:30-24:50 When your life gets crazy, be proactive and not reactive. Focus on the little things you can control

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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 allow your negative thoughts to consume you, you will always be afraid to make a decision that you know you need to make in order to perform at your best, or work on the one thing that will make you better today!

Join us in today's episode as we discuss gymtimidation, and the seven best tips on how you can overcome it!

Time Stamps:

02:55-05:06 Every time you are in a new environment you get this feeling of intimidation

07:21-10:40 Instead of trying to trying to eliminate your negative thoughts at the gym, highlight them so you don’t let them control you

10:42:13:25 Tip #1 to overcome gymtimidation

13:27-14:36-Tip #2

14:45-17:30 Tip #3

18:56-21:07 Tip #4

21:08-22:07 Tip #5

22:09-23:50 Tip #6

24:30-26:01 Tip #7

26:29-30:30 The gym is the most accepting place for 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!