Vanessa G Fitcast

So many women think they are stuck with a flat, deflated butt but (no pun intended) that doesn't have to be the case....

In reality, what you need are the right things to build the booty you've always wanted and today's episode is all about the 3 secrets to that dream butt!

No matter what your natural body type is, you can absolutely add size and roundness to your booty with just a few simple changes! These changes include training for STRENGTH, EATING to GROW, and training your WHOLE BODY! 

Listen in as we talk about these secrets in detail and how you can get a FREE 3 Day Workout to grow that booty!

Time Stamps:

(1:13) Nervous About This One

(2:48) How to Build a Booty

(6:43) Secret #1: Train for Strength

(13:08) Secret #2: Stop Cutting Carbs and Dieting

(15:35) Our Free Facebook Group

(16:42) Secret #3: Train Your Full Body

(19:18) Overtraining is a Thing!

(21:35) Free Training Program

(22:50) Our Client Asia’s Glute Transformation

(25:30) DM Me the Word “Booty”

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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

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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!

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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!

Part 2 of how to get started with strength training with Aaron Gilbert dives into a few topics we know you will love AND we have a gift for you at the end...

VGFN's own training programmer Aaron Gilbert is back on the podcast to talk about how to get start with strength training and in part 2, we wanted to cover a few topics we hear a lot from incoming clients such as how to know if you are overtrained, how to optimally use cardio with strength training, and probably the most coveted topic...

How to workout from home! We know life can be chaotic at times and we want to provide a gameplan and tips for you to workout at home. We'll even sweeten the deal and give you a 3 day workout plan you can start today! Let us know what you thought of this series and we'll continue to bring valuable content you want and need!

Time Stamps:

(1:02) Part 2 Intro

(3:00) Acknowledging Our Nerd Status

(7:04) How to Know If We Are Overtrained

(11:29) Combining Cardio and Strength Training

(14:49) Working Out from Home

(25:36) Final Thoughts

(26:45) Free 3 Day Workout Plan

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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!

If you've been wanting to start strength training either in the gym or at home and just have no clue where to begin, we've got you girl...

VGFN's own training programmer Aaron Gilbert is back on the podcast to talk about how to get start with strength training and we wanted to make this a 2 part episode for you.

In Part 1 of this 2 part series, we discuss what to look for in a gym membership, what you should do when you go the gym for the very first time, how many days a week we suggest you workout, how to structure your workouts into a plan, and so much more!

Time Stamps:

(1:15) Welcome Back Aaron!

(2:25) Aaron’s Background

(5:15) Where to Start with Strength Training

(9:00) Working Out From Home

(18:26) Creating a Workout Plan

(21:35) Breaking Down The Plan

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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!

The reason you aren't losing weight may have nothing to do with calories or your diet...

There's much more to weight loss than the simple calories in, calories out that is preached on social media. There's an entire system of your hormones to consider and many women have underlying issues even when their lifestyle is dialed in.

In today's episode, we are going to be talking everything hormones and why you should consider getting regular bloodwork and its benefits. We'll try not to be too sciency with this talk but we want you to be armed with this knowledge as it could be the missing ingredient to the body and life you've always wanted.

***This episode is not meant to provide specific medical advice but rather to provide our listeners with information to better understand their health. Always seek the individual advice of a trained health professional for medical advice, diagnosis or treatment.

Time Stamps:

(1:15) First Engaged Episode!

(2:00) Bloodwork and Lab Work

(4:00) Balancing Your Hormones

(8:15) Hormones are Messengers

(10:00) Sex Hormones

(12:38) Anne Locker Episode

(15:12) Stress Hormones

(17:50) Pulling Bloodwork

(21:55) What’s Uncovered

(27:48) Normal vs Optimal Ranges

(31:50) The Cost of Labs

(36:18) DM Us with Questions!

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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 have a very special guest today and someone I am really excited to introduce to the VGFN community…

Welcome Abbey Nelson! Abbey is our newest assistant coach here at VGFN. We found ourselves with a long waitlist and after receiving over 100 applications, interviewing 50 coaches, Abbey was absolutely the perfect fit for us. Not only is she incredibly experienced in helping women transform their bodies and relationships with food, but she has an incredible transformation story herself that I can’t wait to share with all of you today.

Abbey lost over 75lbs, overcome alcoholism, healed her relationship with food, and really transformed her life with nutrition, fitness, and mindset. Find out how she overcame all that in today's episode!

Time Stamps:

(1:36) Welcome Abbey to the Team!

(3:45) Abbey’s Story

(14:00) Becoming Sober

(19:00) The Old Narrative

(21:24) Showing Up Today

(26:31) Younger Self Advice

(29:04) Where to Find Abbey

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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've fallen victim to so many dieting scams in the past promising the world in an instant to me and I don't want you to make those same mistakes…

It's easy to want to believe the commercial or the Instagram ad you see. We want it to be easy. We want it to be quick. We want it to be cheap.

These are all LIES when it comes to true weight loss and living a healthy life. On today's episode, we're going to discuss the top 5 diet scams we see (and participated in) in the health industry, why they are scams, and what you should look for instead!

Time Stamps:

(1:20) Can’t Believe It’s Already July

(4:10) Scam Alert #1: Weight Loss GUARANTEED

(8:35) Scam Alert #2: Program Requires Supplements

(12:30) Scam Alert #3: “Detox” or “Cleanse”

(16:48) Scam Alert #4: Buy Now Button

(21:14) Scam Alert #5: No Diet Exit Strategy

(25:55) Message Us for Waitlist!

(26:20) 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!

There are so many misconceptions and societal inaccuracies when it comes to postpartum, pre-natal, and post-natal health and we have a special guest that is going to breakdown those myths...

Yes I've traded in Omar for our amazing assistant coach Kat Young today and she's been absolutely crushing it recently with her clients. We even have a running joke that you better watch out if you're even considering getting pregnant because a lot of Kat's clients have recently.

In this episode, we'll talk about the biggest areas of interest when it comes to postpartum including weight loss, exercise, and so much more!

Time Stamps:

(1:10) Traded in Omar for Kat

(3:00) Getting into Pre and Post Natal Care and Certification

(5:45) Postpartum Weight Loss

(8:20) Postpartum Exercise

(19:00) Breastfeeding vs Not

(24:30) Easy Goals in Postpartum Nutrition

(30:35) Where to Find Kat

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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!

Does this sound like you… you got "enough" sleep last night, you're on your third cup of coffee, it's not even noon yet, and you're exhausted...

There's more at play here when it comes to you feeling tired and it's much more than consistently getting enough sleep at night. There are other factors and that's what today's episode is all about!

We will dive into why you are probably not eating enough for your body, why you might not be eating the "right" foods for your body when it comes to energy, and give you some breakfast and lunch recommendations we advise for our clients.

From there, we'll talk about movement throughout the day, some internal health issues to be mindful of, and remind you that every body is different and you need to figure out what works for you! 

Time Stamps:

(1:18) If You’re Tired, I Totally Understand

(2:50) The Coffee Addiction

(3:50) You’re Probably Not Eating Enough

(6:06) Not Eating the “Right” Foods

(10:20) Breakfast and Lunch Recommendations

(12:08) Movement Throughout the Day

(18:38) Internal Health Issues

(21:40) Every Body is Different

(24:01) Let Me Know If This Was Helpful

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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!

Is it possible to lose weight AND save money in the process? You'll find out in today's episode...

We're here to give you some tactical tips and tricks (plus stick around until the end for a grocery freebie checklist) that will help with your wallet as well as your waistline!

A lot of these tips we've learned the hard way and we don't want you to make some of the same mistakes we have! 

Time Stamps:

(1:20) Healthy Eating on a Budget

(3:28) Avoid Trendy Foods

(4:24) Don’t Overspend on Supplements

(7:56) Buying in Bulk

(9:25) Affordable Cut of Meats

(14:45) Don’t Waste Food

(18:20) Our Free Grocery Budget Checklist

(19:25) Affordable Payment Plans

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If you liked these ways to eat healthy on a budget, download our Grocery Shopping Healthy On A Budget Checklist in the show notes, where we have even MORE money-saving tips and a full grocery list for you to take all of the thinking out of it!

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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 recent Instagram DM asking about my height and weight got me to thinking about younger Vanessa. It's completely understandable to see someone on social media and want the body they have and it's natural to compare if you are around the same height.

There's a few things to consider though when it comes to weight and YOUR body and that's what today's episode is all about. Weight fluctuates for many different reasons and we don't want you to ride that emotional rollercoaster of one day you are down a pound feeling great and next day, you're up 2 pounds and feeling like a failure.

We'll cover the major reasons why your weight will fluctuate (especially for my ladies out there), give you a few real life examples, and share what we teach our clients to do when it comes to weight and the scale.

Time Stamps:

(1:18) Spontaneous Topic

(2:50) Talking Body Weight

(5:45) Omar Weight Example

(7:10) Fluctuation Example

(9:30) Why Weight Fluctuates

(12:15) Sodium and Salt

(13:20) Stress Levels

(15:55) Omar’s Mom

(22:32) What We Teach Our Clients

(24:15) Performance Goals

(26:36) 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!