Vanessa G Fitcast

By Vanessa Gillette, Omar PozosAlternative Health Health & Fitness Nutrition Fitness

Vanessa G Fitcast episodes

January 02, 2023 Ep. 100 The Best Way To Lose Weight in 2023
So many people make the mistake of thinking that the key to feeling more confident and feeling leaner is to eat less and exercise more...

This couldn't be further from the truth and I don't want you to make this critical mistake heading into a new year. There's a better way to achieving the body you want and feeling your absolute best.

The two biggest issues we see with clients coming into VGFN: what they were doing in the past might have caused them to get to where they are now which is ultimately not where they want to be and eating less and exercising more isn’t actually a plan.

In today's episode, we are going to share the best approach on HOW TO lose weight in 2023 sharing our simple 4 step formula AND we have an exciting FREE opportunity for you that you won't want to miss!

Time Stamps:

(1:15) Episode 100!!

(2:15) Drawing the Winner for Our Giveaway!

(3:03) Congrats to Jenna!

(4:25) We Love New Years

(9:27) “I Used to Be”

(13:09) Eating Less and Exercising More Isn’t A Plan

(20:45) What is The Best Way to Lose Weight in 2023?

(24:42) Why Do You Want the Goal?

(26:24) The Plan and Action Steps

(27:02) Our 4 Step Formula

(28:27) Our Free Metabolism Challenge on January 9th

(31:20) Please Share, Rate, and Review
---------------------
Join Our 5-Day Metabolism Reset Challenge - https://vanessagfitness.kartra.com/page/Azd23
---------------------
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!
33 min
December 26, 2022 Ep.99 How Pam Lost Weight In Perimenopause Without Giving Up Traveling
Even as an active, sports-loving European working in the athletic industry, Pam still found herself with a slow metabolism and weight she wanted to lose but just couldn’t seem to know matter what she tried...

Pam was born in 1967 in The Netherlands. She met her American husband while working at Nike’s European Headquarters and in 1998 she, her husband, and their 6 week old son Sam moved back to Portland Oregon. And other than a period of time where they lived in Vancouver, BC working at lululemon, they’ve pretty much been in Portland ever since.

Pam has always been an active person, once a competitive swimmer and later on a runner competing in half marathons, but she couldn’t help but notice that since moving to the US, her diet and exercise changed dramatically.

In today's episode, I can't wait to share Pam's story with you, her life experiences, and her time and results with VGFN. Pam has some wise words you'll want to stick around to the end to hear and embody as well!

Time Stamps:

(2:22) Our Client Pam’s Story

(4:15) Food Portions in America

(5:47) Cheesecake Factory Example

(9:44) Becoming an Empty Nester, Weight Gain, and Stories in Pam’s Head

(11:55) Navigating Divorce and Self Awareness

(14:25) Pam’s Struggles Before Joining VGFN

(23:12) Making Time For It All

(30:29) Love Yourself

(33:03) Takeaways From Today’s Episode

(34:27) $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!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
36 min
December 19, 2022 Ep.98 These Are The Foods That Make Fat Loss Easier
Fat loss isn’t about eating specific “fat-burning” foods...

Going into a fat loss phase is pretty simple (as long as you're not metabolically adapted or dealing with hormone issues)...

It just takes eating in a modest calorie deficit, eating plenty of protein and whole foods, staying active daily, managing stress, and sleeping 7-9 hrs/night.

But just because a fat loss phase is SIMPLE, it isn’t EASY.

Understanding WHAT to do is easier than knowing HOW to do it.

You need a strategy to make it feel easy.

Creating convenience with your diet is one of the quickest & easiest ways to increase your consistency.

We'll share with you the three convenience food types that will make it easier to stick to your plan and get fat loss results, share specific foods for each food type, and how to make quick and easy meals to increase your consistency.

Time Stamps:

(1:35) Foods That Make Fat Loss Easier

(4:52) Simple vs Easy

(6:02) 3 Categories of Foods

(8:55) Precook/No Cook Foods

(25:39) Individual Sized Items

(27:20) Frozen Foods

(30:59) Full Grocery List Guide

(31:37) Amazon 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!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
34 min
December 12, 2022 Ep.97 The 7 Things You NEED to Avoid Adrenal Fatigue
Have you ever slept 7+ hours but still felt EXHAUSTED?

Me too.

While sleeping is physical rest, you actually need 7 types of rest to avoid adrenal fatigue.

I learned about “the 7 types of rest” from a book called Sacred Rest by Dr. Saundra Dalton-Smith.

She framed it as the 7 types of rest you need to stay at your best.

But when I read through it, I immediately thought “wow, this is actually a guide on how to avoid adrenal fatigue!”

I see so much BS on social media around adrenal cocktails and adrenal supplements, which it’s not to say those things are BAD, especially if you already know you have adrenal fatigue and you are in recovery.

But when it comes to actually preventing AND treating adrenal fatugue, these 7 things are MOST important.

Time Stamps:

(1:26) Does This Sound Like You?

(5:47) #1: Physical Rest

(9:26) Ergonomic Chair for Physical Rest

(10:50) #2: Mental Rest

(12:16) Using Checklists

(13:22) Mental Separation from Work and Life

(16:55) End of Workday Ritual

(18:09) Take a Break From Solving Problems

(21:02) #3: Social Rest

(23:56) #4: Spiritual Rest

(27:30) #5: Sensory Rest

(31:02) #6: Emotional Rest

(33:05) #7: Creative Rest

(37:50) Free Quiz

(38:27) Our $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!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
40 min
December 05, 2022 Ep.96 Why You Keep Eating Past Fullness & What to Do About It Part 2
Part 2 of reasons why you find yourself eating past fullness and not sure why...

Eating past fullness from time to time is normal. I do it too! It can happen for a lot of reasons that aren't too worrisome. You’re distracted, things didn’t go as planned, you go out to eat, etc.

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

Now if you are consistently eating past fullness, the reason you keep overeating is NOT your lack of willpower, your cravings, or just who you are as a person…

In my experience coaching close to 1000 women, I’ve found that consistently eating past fullness typically boils down to 8 things.

In Part 2 of this 2 part series, we will cover the second 4 reasons why you're probably eating past fullness and what you can do to overcome them!

Time Stamps:

(1:05) Not Sleeping Enough

(5:17) Not Eating Enough Whole Foods

(9:23) Irregular Eating Schedule

(12:09) Tracking and Building Awareness

(12:35) Habits and Events From Childhood Are Affecting You Now

(16:10) Please DM Me with Any Questions

(17:41) Episode 100 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!
20 min
November 28, 2022 Ep.95 Why You Keep Eating Past Fullness & What to Do About It Part 1
Do you find yourself eating past fullness and not sure why?

Eating past fullness from time to time is normal. I do it too! It can happen for a lot of reasons that aren't too worrisome. You’re distracted, things didn’t go as planned, you go out to eat, etc.

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

Now if you are consistently eating past fullness, the reason you keep overeating is NOT your lack of willpower, your cravings, or just who you are as a person…

In my experience coaching close to 1000 women, I’ve found that consistently eating past fullness typically boils down to 8 things.

In Part 1 of this 2 part series, we will cover the first 4 reasons why you're probably eating past fullness and what you can do to overcome them!

Time Stamps:

(1:40) Why You Keep Eating Past Fullness

(4:32) Does This Sound Like You?

(5:37) Scarcity Mindset Around Food

(9:19) Incorporating Food Freedom

(11:32) Emotions Outside Your Neutral State

(13:20) Name the Emotion to Tame It

(13:44) What Do You Want to Feel?

(16:54) Eating While Distracted

(18:22) Learning to Eat Distraction Free

(25:02) Breakfast
---------------------
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!
32 min
November 21, 2022 Ep.94 Why Your Calorie Deficit Isn't Working
Sometimes people get confused in thinking that losing weight is all about “calories in vs calories out”...

So they think… as long as I’m eating less than I’m burning, I’ll lose weight. And definitely makes them think, “if I’m eating WAY less than I’m burning, then I’ll lose MORE weight”

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

There’s a few things to understand here…

Calories in vs. calories out is correct, it’s the law of thermogenics.

HOWEVER, people don’t realize that your calories out changes easily, ESPECIALLY in women.

We want to share HOW to actually get on the path to weight loss depending on where you are currently because it isn't the same for everyone.

Time Stamps:

(1:18) Just Got Married!

(2:27) Calories In/Calories Out is an Equation

(6:52) Explaining It To a 5 Year Old

(9:32) The Mental Exhaustion Side

(13:52) The Big Rocks of Body Recomposition

(16:00) How Long Will It Take?

(20:09) Our $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!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
22 min
November 14, 2022 Ep.93 A Motivation Hack for When You Have None
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!
---------------------
Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
25 min
November 07, 2022 Ep.92 How to Fix Bloating, Constipation, and Diarrhea for Good with Alex Long
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!
44 min
October 31, 2022 Ep.91 4 Ways You’re Making Progress Toward the Body You Want Without Realizing It
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!
36 min

About Vanessa G Fitcast

From the publisher's feed

If you’re a woman who thinks "eating less” is the answer to losing weight, or that you have to choose between donuts and wine or a body you love, then the Vanessa G Fitcast, hosted by Vanessa Gillette and Omar Pozos, is for you.