Vanessa G Fitcast

We're riding the vulnerable train today as I explain part of my past with my binge eating...

This is an area that I've shared snippets of my life in past episodes but never have shared the raw and gritty details until this episode. 

I want to share my experience and overcoming this even if it helps just one woman out there who's struggling too because it was one of the darkest points of my life and you deserve happiness and to feel your best.

Omar and I will discuss what is binging, why binging doesn't have a finish line and it is gradual steps in the right direction, the 3 things I did to overcome my binge eating, and more.

Time Stamps: 

(1:39) Our First VGFN Retreat

(3:50) My Past Binge Eating Tendencies

(5:43) Shoutout to Chef Mike

(9:50) Defining Binge Eating

(12:10) Binging vs Over Eating

(14:39) What Led Vanessa to Binge Eating

(25:00) Improving on Binge Eating Tendencies

(26:05) “Food Rules”

(30:00) Flexible Reverse Dieting System

(34:35) Reframing Beliefs and Self-Talk

(38:30) Hiring a Professional

(39:13) Celebrating the Next 10 Episodes

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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

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Download Our FREE Workout Program

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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!

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

Do you feel married to your macros and want a way out? Today's episode might be that ticket for you...

We have our highest requested returning guest and head coach at VGFN Alex Long to talk about her experience recently with her nutrition and hiring a coach. Yes, even coaches need coaching as well!

She has had some issues in the past with hiring coaches that were strictly macro based and didn't feel heard or understood but now found a coach that is completely open to eating mindfully! As a result, she is able to fit those delicious pastries and burgers into her nutrition plan and still see results!

We'll discuss her past with eating and restriction, how she's overcome those struggles, introduce you to the concept of the hunger scale, and more!

Time Stamps: 

(2:42) Alex’s Recent Relationship with Food

(5:08) Tracking Macros Again

(9:25) Incorporating Mindful Eating into VGFN

(12:05) Breakfast Pastry Examples

(19:54) Coaching Clients Through Intuitive Eating

(24:41) The Hunger Scale

(28:36) Our Forever Fit Program

(30:16) Alex’s Future Goals

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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!

Remember that time you went to Gucci and picked out a BEAUTIFUL bag and immediately handed your card over without checking the price tag... ⁣

And then later checked your bank account SHOCKED to find out you were in the negative and couldn’t afford to pay rent?⁣😮⁣

⁣⁣

No? 𝘔𝘦 𝘯𝘦𝘪𝘵𝘩𝘦𝘳.⁣⁣

⁣⁣

Cause you and me, we’re responsible and don’t live in the land of money make believe.⁣⁣

⁣⁣

When I decide I want to treat myself to a luxury item like a nice designer bag, I first⁣⁣

✅ check the price tag, ⁣⁣

✅ then check my budget, ⁣⁣

✅ and then figure out a strategy to save money every week until I can eventually afford the bag.⁣⁣

⁣⁣

…It’s the exact same thing with fat loss.⁣⁣

If I’m not loving how I feel in my body and decide I want to lose weight, ⁣⁣

⁣⁣

I don’t just go about my week without a plan and expect to magically lean out... ⁣⁣

⁣⁣

I create a BUDGET for my eating.⁣⁣

⁣⁣

I figure out :

#1 how much I am currently consuming⁣⁣ and

#2 how much I need to “save” each week to lose weight without feeling like 💩 or missing out on weekend fun.⁣⁣

⁣⁣

Now, if you don’t know how to manage your money, it’s probably a good idea to hire a financial advisor.....⁣⁣

⁣⁣

If you don’t know how to lose weight without making your life miserable, it might be time to hire a coach. ⁣⁣

⁣⁣

I know a good one. 😉

We hope you enjoy this episode and analogy when it comes to losing weight and please let us know what you think!

Time Stamps: 

(1:10) Feeling Grateful

(2:35) What Gucci Has To Do With Fat Loss

(5:14) What You Do When You Want to Buy That Gucci Bag

(8:00) Change Requires Changing Without Overshooting

(9:30) Understanding the Best Phase To Be In

(15:35) Men Have Hard Time Asking for Help

(16:45) Recently Opened Up Enrollment and 4 More Spots

(18:28) Navigating the Holidays

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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!

As we prepared for Hurricane Ian last week, we thought we'd answer a few great questions from our community on fat loss...

We are thankfully okay after the storm but we took precautions and headed to my families home with Omar last week and we thought it was a great opportunity to answer a few questions from you guys on fat loss. 

"How long do you cut at a time?"

"When your body gets used to your cut calories, do you cut more? If so, how much?"

"I know you up your step count to 10,000 steps. Do you up your strength training too?"

All these questions and more will be answered!

Time Stamps: 

(1:15) Stressed About Hurricane Ian

(2:15) Love Getting Questions

(3:10) Disclaimer on Individuality

(4:12) The Cut Phase

(6:00) Defining Sustainability

(11:14) The Art of the Calorie Deficit

(15:20) Hurricane Analogy for Your Body

(16:16) Increasing Strength Training Along with Steps?

(19:18) Stationary Bike Use

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

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!

We are back state side and excited to share our trip with you!

This episode is a follow-up from Episode 84, “10 Days in Europe Without Over-Eating, Here’s How We’re Doing  It”. 

In that episode we set goals for our trip and talked about our plans for making sure we can feel good in our bodies.

How close did we stick to our plan and goals? Find out in today's episode! We have some exciting stories to share and some take home lessons you can apply to your life as well!

Time Stamps: 

(1:12) Back State Side

(2:17) How We Wanted to Feel Our Monday Back

(2:42) How Omar is Feeling

(5:02) Recapping the Trip

(8:32) Spilling the Wine

(15:02) Vanessa’s Favorite Moments in Paris

(17:12) The PIZZA

(18:02) Crashing a Private Party

(29:02) Enjoying Environment over Drinking

(33:12) Please Let Us Know If You Have Any Questions!

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

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!

Do you have crabs? 🦀 

As friends I mean! (get your mind out of the gutter!!!!) 

When you look at who you’re spending time with, it’s important to make sure they aren’t acting like a bunch of crabs…⁣ ⁣ 

You see, if you put one crab in a bucket, you have to put a lid on the bucket or else it will climb out.⁣ ⁣ If you put multiple crabs in a bucket, you don’t need to put a lid on the bucket because if one crab tries to climb out the others will pull it back down. ⁣ ⁣ 

Unfortunately, a lot of women are like this.⁣ ⁣ 

If one girl in the friends group tries to better herself... level up her life…. make changes for the better...⁣… ⁣ Her “friends” pull her back down.⁣ 

“Aren’t you on a diet?” “Are you allowed to eat that?” “Do you really have to workout? “Come on, skip the gym and drink with me!” 

Any of that sound familiar? 

Then hate to break it to you, But this is a confirmed case of crabs.⁣ 

We want to share with you how to have these tough conversations and why surrounding yourself with more supportive women and people will change your life. 

Time Stamps: 

(1:36) Excited to Talk about This Topic 

(1:52) Support System 

(2:35) Crabs in a Bucket 

(4:02) Vanessa’s Previous Job Example 

(11:02) Boundaries and Hard Conversations 

(18:32) Our Free Facebook Group

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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!

Omar and I are off on our first official vacation as business owners and fiancé's and things will be different on this trip...

We have planned our intentions and goals for the trip and, in doing that, will allow us to enjoy our food, drinks, and apparently many croissants without overeating and overindulging. This hasn't always been the case with our previous trips.

We want to share with you the questions we asked ourselves before embarking on this trip so we could fully enjoy it and come back rested, refreshed, and not need a vacation from our vacation.

Time Stamps:

(0:17) Leaving for Europe and Taking a Full Vacation 

(2:50) Vacation is A Part of Your Life 

(5:45) #1: Asking Ourselves Questions 

(6:55) How Do You Want to Feel When You Return? 

(14:51) What Does Progress Look Like? 

(16:40) Omar’s Progress On This Trip 

(18:50) Vanessa’s Ideal Progress On This Trip 

(20:16) How Flexible Can You Be? 

(25:50) My Hormone Journey and The Trip 

(31:00) Vanessa’s Goal for The Trip 

(35:02) Water Intake 

(37:06) Creating an Eating and Movement Plan

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

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!

Part 2 of my adrenal fatigue story where we will cover more specific and tactical aspects...

From my cortisol dropping and what cortisol dominance means,

 To why I dropped training volume to zero,

To my specific protocols Alex has had me do.

Everyone is different and I am an extreme case but our hope is that, if you feel similarly, you reach out to us and ask for help because we want you to feel your best!

Time Stamps:

(1:00) Welcome Back and Part 2

(2:38) Cortisol Dominance

(6:05) Dropping Volume on Training

(11:20) Importance of Well Read Labs

(17:15) I’ve Been an Extreme Case

(18:24) Sharing Vanessa’s Protocols

(20:03) Walking and Taking Breaks

(28:00) Please Reach Out If You Have Any Questions!

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

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!

I wouldn't wish what I've gone through recently on my worst enemy but I'm so glad I did and would do it again in a heartbeat...

Today is another story of mine mixed with education from VGFN's head coach Alex Long talking about my recent adrenal fatigue journey.

I was in the hustle phase of building my business, wearing all the hats, and simultaneously testing my genetic potential when it came to the gym and seeing how well I could look and perform.

Doing everything all the same time left my cortisol flatlined and in need of help and several steps back. That's when I hired Alex.

In Part 1 today, we'll talk about my initial Dutch test results and my lack of cortisol, the role of the HPA Axis, and my gratitude to poor Omar for putting up with me as I went through withdraw of caffeine and other issues.

Time Stamps:

(0:00) Exploring Adrenal Health Story

(2:05) Vanessa Hiring a Coach

(8:20) Dutch Test

(11:35) Cortisol Explained

(17:45) HPA Axis

(23:52) Poor Omar

(33:20) End of Part 1

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

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!

Gather around as I have a story to share with you. A story about body image, shame, and let's call her Karen on a Spirit Airlines flight...

On said Spirit Airlines flight, my middle seat neighbor wouldn't take a hint I didn't want to chat. We talked about her kids, why UGA is better than Auburn, and my experiences with as an equestrian athlete. I was finally saved by the bell of the "remove seat belt" sign as we touched down in Atlanta. 

Karen's next comment shook me to my core.

I jumped up into the aisle, reached for the overhead bin, and then it happened…⁣ Karen looked me up and down - getting to really see my full body for the first time now - and said⁣...

"So is having big legs, like, an equestrian thing?"

I froze and thought, "My legs are big?" I could feel them rub together when I walk. I could see the cellulite in the mirror. I 𝘬𝘯𝘦𝘸 I had gained 20 pounds in the last year.⁣..

But I had no idea OTHER people KNEW. 

From that moment on over the next four years, I would tell myself the story that I'm just built this way.

I found out that this was a false story I told myself after finding strength training.

Lifting saved my self-image and that's why I talk about it so much because I don't want you to have to spend as long as I did disliking your body.

Listen in as Omar and I talk about how to LOVE your body as it is right now, while also strength training and fueling your body to shape it the way you want it to be.

Time Stamps:

(0:20) Gather Around Children

(0:44) Junior Year of College

(3:50) Comment about My Legs

(7:15) When I Started Strength Training

(10:00) Used to Use Genetics as an Excuse

(12:10) Three Important Parts to Transforming

(14:35) Episode 62

(14:54) Please Share with a Friend!

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

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!