Vanessa G Fitcast

Belly fat is something a lot of us are self conscious about and wanting to work on but it can also be a SYMPTOM of an over-stressed body.

 If you’ve struggled to lose fat from your midsection or gained fat in this area, it might be your body’s way of letting you know that your cortisol levels are out of balance.

The number one cause of unwanted belly fat is chronic stress. Abdominal fat cells have four times more cortisol receptors than fat cells located in other parts of the body. That means high cortisol contributes to abdominal fat and extra abdominal fat contributes to excess cortisol! A vicious cycle.

Stress isn’t entirely bad, it is something that your body actually needs, however too much can cause a lot of damage.

This is just a glimpse into what we are going to cover in today's episode, discussing the 4 ways stress can cause belly fat and what to do about it.

We'll cover everything from overeating and stress eating, logic vs emotion when it comes to food choices, the role chronic inflammation could be playing, disrupted sleep and insomnia, and more!

Time Stamps:

(1:12) Stress and Belly Fat

(2:32) Cortisol and Belly Fat

(6:45) Top 4 Ways Belly Fat Accumulates

(6:56) #1: Overeating and Stress Eating

(10:32) Why We Head For Highly Palatable Foods During Stress

(12:54) How to Mitigate Stress Eating

(15:27) Logic vs Emotion

(16:37) #2: Harder to Make Rational Food Choices

(19:40) Side Note: Stop Skipping Breakfast

(20:32) Cell Damage

(24:42) #3: Chronic Inflammation

(27:30) The Hot Stage

(35:14) Talking Your Diet

(39:42) Stress Management Tactics

(41:20) #4: Disrupted Sleep and Insomnia

(45:32) Tips for Improving Sleep

(46:37) DM Consult Call

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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!

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

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

If you ever needed inspiration to get out of your comfort zone, this might be the perfect episode for you...

Have you ever wanted to do something epic but know it's going to be hard? Do you want to build true self-confidence within yourself? Whether it's starting your fitness journey, starting a new habit, or anything you're excited but scared about, our hope is today's episode inspires you forward!

My guest today, Kelsey Lensman, is a certified nutrition and sports medicine specialist, entrepreneur, and highly sought-after speaker with a passion for women's fitness. She owns EmpowHER Fitness that coaches women all around the country in their nutrition, fitness, and mindset. She also runs EmpowHER Events, which are all-women’s international strength events that challenge women to step out of their comfort zone and show themselves they're stronger than they think.

She's currently pursuing Mission48, where she will complete 48 fitness competitions in 48 states in 48 days to raise money for ROX, Ruling Our Experiences, a 501c(3) that develops confident girls who control their own relationships, experiences, decisions, and futures. Her goal is to inspire women to do hard things, push their limits and build true self-confidence.

In our episode today, we discuss the genesis of Mission48, how she will handle recovery throughout this process, how to participate in Mission48, and more!

Time Stamps:

(1:10) Our Guest Today

(2:05) Mission48

(3:34) What is Mission48?

(6:01) Inspired By Iron Cowboy

(10:37) Our Minds Give Up First

(12:27) Helpful Mindset Tools

(14:53) Why We Should Do Hard Things

(17:32) Perceived Confidence vs Actual Confidence

(21:58) Developing True Self-Confidence

(27:50) How to Participate

(29:44) How to Support

(31:12) Where to Find Kelsey

(31:56) Parting Words

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Website: https://kelseylensman.com 

Kelsey Lensman Instagram: https://www.instagram.com/kelseylensman/?hl=en 

Kelsey Lensman Youtube: https://www.youtube.com/channel/UCBt3D7d9soLeuNY5HdFLxHw 

ROX x Mission48 Donation Page: 

https://donate.rulingourexperiences.com/mission48

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

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 like you’re working hard but not seeing the results from your hard work?

We've been there too and we know how demoralizing it can feel when you think you're doing everything right and still not seeing the results you want.

After coaching thousands of women, we sat down and thought about the top 3 biggest mistakes we see and we're excited to talk about those today on this episode!

Knowing what not to do is arguably just as important to knowing what to do so we're going to cover why you may not be consistent "enough", why you're spreading yourself too thin, why you might be doing the wrong things, and go into detail about these mistakes!

We think you'll like Omar real time analysis of his food log and the power of tracking and understanding what you're consuming!

Time Stamps:

(1:50) 3 Mistakes That Are Holding You Back From Weight Loss Results

(3:08) Mistake #1: Not Consistent “Enough”

(4:57) Our Refinement Phase

(6:52) Going Out to Eat Too Much

(7:47) Drinking Too Much Alcohol

(9:22) Missing Too Many Workouts

(11:47) The 80/20 Rule

(14:38) Putting Omar On The Spot

(19:04) Mistake #2: Being Spread Too Thin

(20:25) Why We Spread Ourselves Thin

(25:02) What Fills Up Your Cup?

(29:06) Mistake #3: Doing The Wrong Things

(34:27) Joining Our Waitlist

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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!

In Part 1, we covered the research and potential benefits of keto and now it's time to talk about the risks...

 I tried the Keto diet years ago and … I lost my period and felt like a crazy person.

I know this isn't everyone's experience and there's merit in certain situations when it comes to the keto diet. What sparked this two part conversation?

If you go to my IG page, you’ll see a Story Highlight called “My Story” where I talk about my whole journey from struggling with my weight, developing an eating disorder, clearing up my eating disorder, losing weight, starting my online coaching business, and developing hormonal issues.

People always respond to that story and ask me more about keto and how does keto affect the female body?

So we decided it’s time I do a full podcast episode.

In Part 2, we'll discuss some of the potential risks of keto including disordered eating habits, missing nutrients, increased stress, and body fat storage. We'll also discuss some potential hormone issues including estrogen balance and thyroid issues. 

Time Stamps:

(1:07) Keto and Disordered Eating Habits

(4:27) Keto and Missing Nutrients

(11:06) Keto and Stress

(16:07) Cortisol and Body Fat Stores

(16:49) Keto’s Impact on Estrogen Balance

(20:43) Keto and Thyroid Issues

(24:27) Client Example and Creating Life

(27:27) Recapping and What to Think About

(29:03) Please Share Your Experience/Story with Me

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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 tried the Keto diet years ago and … I lost my period and felt like a crazy person.

I know this isn't everyone's experience and there's merit in certain situations when it comes to the keto diet. What sparked this two part conversation?

If you go to my IG page, you’ll see a Story Highlight called “My Story” where I talk about my whole journey from struggling with my weight, developing an eating disorder, clearing up my eating disorder, losing weight, starting my online coaching business, and developing hormonal issues.

People always respond to that story and ask me more about keto and how does keto affect the female body?

So we decided it’s time I do a full podcast episode.

In Part 1, we'll discuss what the keto diet is, why there hasn't been much research historically on the keto diet and women from a long term perspective, and some of the benefits keto can present. 

Make sure you don't miss next episode where we discuss the risks, how it affects the female body from a scientific standpoint, what you need to know before you try it, and more!

Time Stamps:

(1:12) Finding Omar a New Intro

(1:47) Talking Keto

(5:27) The Research Alone is Flawed

(6:17) Women in Research

(9:27) Benefits of Keto

(14:15) Keto and Blood Sugar Control

(19:32) Keto and Cancer Treatment

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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 do you do when your motivation runs out?

I am so excited to be joined by my mindset coach Leslie Crevar who is back on the show to share her knowledge and wisdom with us for Round 2.

Leslie is a licensed mental health counselor, life coach, wife, and mother. She has worked to as she says “show me my mind.” Because if I can understand my mind then I can clearly see everything that is happening in my life. Everything in life is a product of what we are thinking, feeling, and doing.

Bringing this full circle back to motivation, understand that motivation will run out and won't always be there. It's important to understand what other levers we can pull to achieve what we want. 

This starts by understanding our thoughts, how they control our emotions, and what Leslie calls Mind Management. We also discuss the concept of buffering which may be new to some of you and we can't wait for you to listen and learn!

Time Stamps:

(1:14) Ditched Omar for Leslie

(2:47) Time Management as Mind Management

(3:32) How Our Thoughts Control Our Emotions

(8:27) Why We Can’t Control Circumstances

(12:10) We Will Remove The Scale for Some Clients

(13:02) You Can’t Override a Defeating Thought With A Productive Action

(18:17) Motivation Runs Out

(27:32) The Concept of Buffering

(34:37) Recognizing Exercise as a Buffer

(43:12) Understanding This Concept in Practice

(50:32) One Takeaway From Today’s Show

(53:08) Where to Find Leslie

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Follow @lesliecrevarandlifecoach on Instagram

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

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’m not anti cardio, I’m anti relying on cardio for fat loss...

I spent too much of my younger years thinking that cardio was the sole way to my dream body and I couldn't have been more wrong. This is a common myth in the health and fitness industry I am adamant on breaking.

Why strength training is so much better for losing weight and losing fat is the fact that it keeps our metabolism strong and allows us to have muscle mass on our frame that works with us instead of body fat that works against us.

We still need cardio for health health and many other things but running on the treadmill everyday for an hour isn't the answer. If we can incorporate walking into our routine, we'll be much farther ahead.

In this episode, we want to breakdown how to optimally use cardio in your training program, why you should start tracking your steps everyday if you aren't already, and more!

Time Stamps:

(1:37) Happy Early Birthday to Vanessa

(3:10) Going Straight to Cardio Mistake

(5:59) Why Cardio is Terrible for Weight Loss

(10:32) Still Love Running

(11:58) How Do You Think about Running?

(13:22) Hormone and Gut Issues

(16:10) How to Optimally Use Cardio

(17:22) Track Your Steps/Walking

(20:12) 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!

Warning before you press play: we wouldn't recommend eating while listening to this episode…

While we don't go into great graphic detail about our topic today and the… final result… we just wanted to forewarn you if you are easily squeamish about bowel related topics.

Anyway, let's talk parasites. It can be extremely uncomfortable to think about something growing inside of you but the truth is, a vast majority of women we've been working with go through parasite cleanses even if they aren't flagged after a GI Map. These women feel good and bad in waves in their health and already have their bases covered.

What is a parasite? Parasites are organisms that utilize their host for nutrition and survival. You may be thinking — we live in a first-world country where parasites aren’t a thing, but let me tell you why that thinking is primarily wrong. It is estimated that upwards of 70% of people might have parasitic infestations and they can manifest as various symptoms.

Since testing is lacking, it’s really difficult to pinpoint. If you struggle with chronic bloating, fatigue, anxiety, low energy, and other “mystery” symptoms, you may need to dig deeper than just the title of irritable bowel syndrome.

We'll discuss everything parasite related in this episode, my experience going through a parasite cleanse, and why I feel like a new woman!

Time Stamps:

(1:22) Warning Beforehand

(1:48) A Story about SpongeBob Before We Get Into It

(3:12) Recent Parasite Issue

(6:17) Parasite Cleanse

(7:54) 70% of Individuals Might Have a Parasite

(9:02) Full Moon Effects

(14:30) How the Parasite Cleanse Went and The Process

(19:36) A Foot Long Worm Dispensed

(22:52) Let Me Know If You Enjoyed This

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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're probably going to get a lot of hate from this episode but the truth needs to be told...

I can’t tell you how many women have come to us with stubborn body fat they want to lose and when I ask them what they’ve already tried,⁣ the answer is “Optavia” (or a similar fad diet that promises fast weight loss by following non-evidence-based food restrictions).⁣

𝐈𝐭’𝐬 𝐧𝐨 𝐰𝐨𝐧𝐝𝐞𝐫 𝐭𝐡𝐞𝐬𝐞 𝐰𝐨𝐦𝐞𝐧 𝐚𝐫𝐞 𝐧𝐨𝐰 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭!⁣

In this episode, we'll breakdown exactly why Optavia and similar programs don't work long term, why the weight lost always end up coming back, and all the ways these fad diets keep you stuck struggling with food and your body. 

We promise you there's a better more sustainable way to lose weight and keep it off for life and that's why we at VGFN exist!

Time Stamps:

(1:40) You Know Who’s Not Doing Well?

(3:32) What We’ll Cover Today

(5:39) What is Optiva?

(8:32) Severe Undereating

(13:47) The Binge-Restrict Cycle

(15:12) It’s Not Sustainable

(17:12) Fad Diets and Lifestyle

(20:39) No Exit Strategy

(23:37) Please Share, Rate, and Review

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The FREE 5-Day Beat the Bloat Challenge Kicks off June 5th! Join Here: https://bit.ly/Beat-The-Bloat-Challenge

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

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!

Summer 2023 is officially here and we know what's on your mind...

Are you tired of battling with stubborn belly fat? Do you dream of having a flat tummy and feeling more confident in your own skin? Look no further! 

On today's episode, Omar and I reveal our most effective tips and tricks for achieving a flat tummy and overall better health. These tips may not be what you think though.

These tips are the foundational principles necessary to achieving a flat tummy. We won't give you fluff and we won't give you some bs detox tea strategy. These tips are the real way to the tummy you want!

From hormone health to gut health to having great core strength, these are the pillars you'll need. At the end of this episode, we have a special opportunity for you!  A FREE 5-Day Beat the Bloat Challenge!

If you'd like to learn more about the challenge, head on over to: https://bit.ly/Beat-The-Bloat-Challenge.

You also have a chance to win $100 so this to us is a no-brainer for you!

Time Stamps:

(1:32) Omar’s Birthday Week

(1:57) Memories Around Memorial Day

(5:57) How Many More Summers…

(9:14) What Attracted Vanessa to Omar

(10:12) #1: You Need to Be Lean

(13:53) #2: You Need To Have Good Hormone Health

(17:10) Cortisol Imbalances

(22:47) #3: You Need Good Gut Health

(24:34) Putting On Your Burger Pants

(25:47) #4: Having Great Core Strength

(30:07) 5 Day Free Beat the Bloat Challenge

(32:08) What’s Included

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The FREE 5-Day Beat the Bloat Challenge Kicks off June 5th! Join Here: https://bit.ly/Beat-The-Bloat-Challenge

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

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!