Vanessa G Fitcast

There's so much we wished we learned earlier about our health and we want you to be better equipped...

Omar and I were recently discussing some of the lessons we've learned about our health and fitness over the years and we thought it'd make for a great episode if we came up with our own list and shared our biggest lessons with you!

From our Crossfit days to my battles and issues with hormone health thankfully on the rise, we've been through a lot, made some mistakes, and have definitely upgraded our mindsets around health. There's always room for improvement but we are both proud of ourselves recently for the work and consistency we've put in.

Some of these truths and lessons might surprise you so definitely listen to the end for all 9 and let us know if you enjoyed this style of episode! 

Time Stamps:

(2:01) Surprising Health Lessons We Wished We Learned Sooner

(3:52) More than One Phase to Reach Your Dream Body

(6:41) The Importance of Diet Variation

(12:50) You Can Go Out to Eat and Still Reach Your Goals

(15:30) The Goldilocks Rule for Working Out

(17:12) More is Not Always Better

(19:51) Massage Can Be Helpful or Harmful Depending On Your Goals

(22:07) Body Dysmorphia is Real

(26:20) Double Tasking During Walks

(29:02) Chewing Your Food Slowly is Still a Working Progress

(31:02) Different Strains of Probiotics Help in Different Ways

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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!

I recently put up a question box on IG asking what you guys want to learn about on the podcast and Ericka asked a great question...

She asked about the effects of alcohol on hormone health, so today we're going to share what you REALLY need to know about alcohol and your hormones, and share personal tips we’ve taken to cut back on our own drinking.

Many women we talk to experience hormonal imbalances, feel stressed, anxious, and maybe depressed. A lot of those same women also use a glass of wine as a stress reliever. This can then prolong the hormonal imbalances which could be causing the stress and anxiety.

We'll talk about the social pressure when it comes to alcohol and share a recent story about the Morgan Wallen Concert we went to, the effects of alcohol on hormonal health, tactical advice on how to approach alcohol, and more!

Also, want a macro-friendly cocktail recipe book? DM me “Cocktail recipes” on Instagram or Facebook and I’ll send it over!

Time Stamps:

(1:20) Suggestion From Ericka on Alcohol and Hormone Health

(1:53) Last Week’s Morgan Wallen Concert

(3:30) Not Letting the Liquor Talk the Next Day

(4:42) Social Pressure with Alcohol

(6:36) Using Alcohol to Combat Anxiety

(8:32) Shifting to a New Identity

(11:02) Alcohol and Estrogen

(12:40) Alcohol and Liver Health

(15:32) Women Metabolize Alcohol Differently

(19:02) Advice on Approaching Alcohol

(22:19) Progressing Decreasing Consumption and Replacing It

(23:57) 1:1 Alcohol Rule

(26:25) Women Who Don’t Drink

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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 am honestly nervous to share this episode with you so we need to make a deal first...

We are going to share what we've been up to when it comes to our nutrition and training as I've been on a few new protocols while Omar has been getting jacked!

Before you hit play, we need to make a deal: this is a protocol specifically designed FOR ME and I would advise not attempting this without expert guidance like I have right now working with my coach. Do we have a deal? Cool!

Now that we have that out of the way, I can't wait to share with you the positive changes in my hormone heath, how I've been able to add back gluten and dairy, the concept of cycle syncing, and Omar's bulking journey where he gained 30 pounds and is setting PR's left and right!

Time Stamps:

(1:17) Mixed Feelings On This Episode

(2:49) Updates on My Hormonal Health

(4:20) Adding Back Gluten and Dairy

(6:07) Cycle Syncing

(10:12) The Reason for Lower Calorie Days During Menstruation

(15:02) Don’t Attempt At Home Kids

(19:10) Morgan Wallen Concert

(22:47) Omar’s Muscle Growth and Progress

(25:34) Big Boy Omar

(30:07) Plan Going Forward

(33:20) Free Consultation Call

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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!

Intention is the difference between stumbling upon success and deliberately creating it...

With that intention comes planning and the self-awareness of what true results look like from a time perspective. You see, true results are delayed by 60-90 days, especially when it comes to our health and fitness.

We all love instant gratification but the work you're putting into your workouts, your nutrition, your sleep, and your recovery won't show up the first few days. 

We need to keep going and keep doing the actions we know we need to in order to see the progress and results we want. What helps this journey and process is defining what success looks like for us as individuals.

In today's short episode, we are going to discuss how to set yourself up for success, the importance of taking action, and the nuances of success.

Time Stamps:

(2:20) Talking the Nuance of Success

(4:57) True Results Are Delayed

(8:22) Devil’s Advocate with Instant Success

(10:44) The Importance of Actions

(11:05) Defining Your Own Success

(13:54) Please Share!

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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!

Most women think just exercising more  or moving more will burn more calories but there's more to it than that...

We’re all about working SMARTER instead of harder, which is why we use the 90-Day Metabolic Reset Method with many women who want to be able to burn more calories so they can lose fat easier, and without spending hours in the gym. 

But today we’re not going to talk about that…

Today we’re going to talk about 4 SIMPLE lifestyle and nutrition hacks you can use TODAY to teach your body to burn more calories.

These 4 simple hacks are probably not ones you've read about in a magazine or what's popular on social media. These hacks have worked for thousands of our clients though and if you trust yourself and give these a try and some time, we know you'll benefit!

We hope you find this episode helpful and if you want a little more guidance when it comes to the how and what of metabolic function, join our free facebook group- Women’s Metabolism Secrets Facebook Community!

Time Stamps:

(1:40) A Story Even Omar Hasn’t Heard Yet

(4:47) Working Smarter Not Harder

(6:52) 4 Strategies To Start Burning Calories

(7:14) #1: Let Your Body Know There’s Enough Food Around

(9:52) The 1:1 Rule

(11:27) Omar’s Current Fitness and Nutrition Goals

(13:28) #2: Making Your Body Feel Safe

(17:05) Optimizing Your Sleep and Vanessa’s Example

(18:17) #3: Help Your Body Destress and Detox

(19:30) Fiber Intake

(22:48) Aiding Your Liver

(25:27) Reducing Toxic Exposure

(26:03) #4: Utilize the Power of Protein

(28:52) Our Free Facebook Group

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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!

It’s that time of year coming out of the winter months that we all want to look & feel good and that starts with...

Your habits.

We tend to overlook small changes because they don’t matter much in the moment. If you haven’t been to the gym in months and then you go to the gym 3 days this week, you’re still out of shape. But over time small changes can have a huge impact.

A small change in your habits is like shifting the route of an airplane by just a few degrees.

Imagine you were flying from LA to NYC… if the pilot shifted the direction of the plane after takeoff by just 3.5 degrees south, you would land hundreds of miles south of NYC in Washington DC. That change of a couple of degrees is almost imperceptible at takeoff but makes a huge difference over the distance of the US.

Small changes today magnified over the course of a lifetime is the difference in who you become and who you want to become. Success is the product of daily habits, not once-in-a-lifetime transformations.

It’s the difference between someone who became a millionaire by winning the lottery or by working for it their whole life.

It doesn’t matter how successful you are or aren’t right now, what matters is if your daily habits are putting you on the path to success.

In today's episode, we'll discuss the 4 step habit formula and give you a real world example as Omar is working on breaking a habit with his phone and wants to establish a new, better habit for himself. You'll see how each of the 4 steps work and why we need an objective 3rd party to help us in this pursuit.

Time Stamps:

(0:12) Post Easter and Miami Trip

(2:25) Spring Cleaning for Our Habits

(5:10) One Percent Better Mentality

(12:33) How a Habit is Created

(14:30) Real World Example of the 4 Steps of a Habit

(17:00) Breaking a Habit of Checking Your Phone Immediately

(23:24) Dealing with the Craving

(30:15) Understanding the Response

(33:13) Making the Reward Satisfying/Unsatisfying

(34:30) Keeping Omar Accountable

(36:30) Reward for Logging Our Food

(38:00) Bonus for Our Listeners: DM Me Habit Tracker

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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!

Do you know what your limiting beliefs are and what's holding you back from the next version of yourself?

With so much to do and so much information at our disposal, we can have a tendency to be bogged down by everyone else's thoughts and beliefs, including what we are capable of. It's not until we explore our beliefs and question them that what might be holding us back is our thoughts, feelings, emotions, and subsequently our actions. 

Our guest and good friend is going to take us through each of these to uncover some of our subconscious limiting beliefs and help us gain some needed self-awareness.

Travis Dalrymple has been an entrepreneur and thought leader for over the last decade. Starting his leadership journey at the age of 20, he accidentally found his way onto American’s Got Talent, placed third, and dropped out of a college to travel the world with his new entertainment business. 

During that decade, he became the Head Coach and Gym Manager of a NYC Crossfit Gym, turning it into one of the best places to workout in the city. When Covid struct, he made a major pivot online to create a multiple six-figure business in a matter of months, and was even recruited by the very mentorship that he joined. Now Travis is the Director of Client Success at a 10 million dollar business where he specifically leads a team of 10 responsible for the entire client base of the business.

In this episode, we discuss the 4 steps of beliefs, the 2 secrets to breaking beliefs, possibly ruin Santa Claus for you (spoiler alert parents) and more!

Time Stamps:

(1:25) Our Guest Today Travis

(5:02) Talking About Limiting Beliefs

(6:42) Defining Limiting Beliefs

(9:18) The 4 Steps of Beliefs

(17:18) The 2 Secrets to Breaking Limiting Beliefs

(19:18) Santa Claus Example

(22:57) The “All or Nothing” Belief

(29:32) Hacking the Limiting Belief System

(31:16) Public Speaking Example

(37:30) Motivation is a Limiting Belief

(39:42) The Nuance of Feelings

(42:28) Final Thoughts

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Follow Travis 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!

A better relationship with food and exercise might be a lot closer than you think...

Trust me, I've been there. My relationship with exercise and food have had many ups and downs in my life and it's only been recently that I feel like I have a firm grasp on it. If you've listened to a few of our previous episodes on my story, you know exactly what I mean.

We wanted to share the top 4 hacks/mindset shifts we recommend that have helped hundreds of our clients in our VGFN client community improve their relationship with food and exercise while helping them towards the body of their dreams. We'll explain why you need to include all 4 food groups, why you should quit labeling food as good or bad, why you should move your body the way you love, and embracing the journey and setting a realistic timeframe.

Time Stamps:

(1:14) First Time to Miami

(2:22) The New Year’s Resolution Quick Fixes

(5:29) Hack #1: Include All Food Groups

(6:47) Why You Need All 3 Macronutrients

(9:54) Hack #2: Quit Labeling Food as Good or Bad

(11:07) Blowing Up Peeps in the Microwave

(13:44) Hack #3: Move Your Body The Way You Love

(16:20) Hack #4: Determine a Realistic Timeframe for Achieving Your Goals and Embrace the Journey

(21:06) Please Share, Rate, and Review

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

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!

The reasons you're lacking energy and not progressing towards the body you want may surprise you...

If you are a regular listener, you know how important it is to fuel your body correctly for the goals and dreams you have. The 1200 calorie diet is digging you into a hole that is harder and harder to get out of everyday you spend in it.

Omar and I want to share the top 6 signs that you aren't eating enough from transforming over 1,000 women's lives and talking to thousands more. We've seen the patterns and trends and these 6 signs stand out amongst the rest.

If you are frequently getting sick, having poor performance in the gym, getting injured often, or the other 3 signs (we want you to listen after all), this may be your sign to start increasing your calories!

Time Stamps:

(0:08) The Best Clapper EVER

(1:11) The Dudes on Instagram

(2:00) Recent Client Example

(4:50) Vegan or Bust?

(8:23) #1: Frequently Getting Sick

(10:10) #2: Poor Performance in the Gym

(11:24) The Training and Recovery Aspect

(12:13) #3: Getting Injured Often

(13:58) #4: Not Eating Enough Calories

(16:46) Taking a Break From Caffeine

(18:10) #5: Changes in Your Menstrual Cycle

(21:16) #6: Obsessive Food Thoughts

(25:45) We Weren’t Born Experts

(26:30) Our Free Facebook Group

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

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 am beyond excited to share today's guest with you as she is someone I've looked up to in the online coaching space for years and someone who can talk the talk because she's walked the walk...

Erin Dimond AKA “The OG Online Trainer”, started Online Fitness Coaching in 2013. Around that same time, she opened a gym and started her journey as a bodybuilder and eventually evolved into coaching women who just wanted to look good, feel good, and wear a bikini any time of the year without dieting. She personally coached over 2000 women before learning how to scale her company. After scaling the company and coaching around 4500 women total, she sold her company T4E Systems this past year and now is solely focused on IFCA.

IFCA is a fitness business mentorship for online coaches. We’ve helped 2500+ coaches start and scale their fitness businesses (me included).

I started working with Erin and her husband Jordan back in 2020 and since then, they have not only changed my life in helping me build VGFN, but Erin has really been a mentor for me in every sense of the word. Not only is she a badass high performing CEO, she’s been through her own hormonal health journey, she’s a mom of an adorable baby boy Jaxson, and a really incredible friend.

In today's episode, we discuss Erin's past hormonal issues, how she manages being a mom and 8 figure CEO, the importance of gratitude, and so much more!

Time Stamps:

(0:15) Our Guest Today Erin Dimond

(3:17) Erin’s Past Hormone Issues

(10:00) How Erin’s Hormone Journey Changed Her

(14:38) Managing All of the Priorities

(16:02) Erin’s Non-Negotiables

(19:20) The Alter Ego

(22:45) Investing In Yourself and Mom Triggers

(31:03) Daily Gratitude Practice

(36:25) Erin’s Advice to Women

(39:40) Where to Find Erin

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Follow Erin 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!