Vanessa G Fitcast

Struggling with weight gain, irregular or no periods, and/or excessive acne? There could be an underlying cause...

We're talking all things PCOS today with our now official head assistant coach of VGFN Alex Long!

PCOS, in short, is a hormonal disorder usually caused by an excess production of androgens such as testosterone and DHEA. 

When it comes to treating PCOS, contrary to most medical approaches, is not a one size fits all approach and that's why discussions need to occur with educated practitioners like Alex.

In today's episode, we will discuss the 4 types of PCOS, how to arm yourself with the right information, give you a real life VGFN client example, and ways from a lifestyle perspective to aid in reducing or potentially eliminating symptoms.

Time Stamps:

(1:17) Recently Promoted Head Coach Alex Long

(2:48) Women and PCOS

(3:58) What is PCOS?

(7:20) 4 Root Causes of PCOS

(20:20) Armoring Yourself with Information

(32:28) Our Client Kayla Example

(48:55) 1-1 Coaching Support For You

(49:30) Where to Find Alex

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Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

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Download Our FREE Metabolism-Boosting Workout Program

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Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

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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!

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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!

There is a physical self you see in the mirror, and then there is an image of yourself in your mind. The truth is… the two are not necessarily the same.

This has been a consistent battle with many of our clients in VGFN when they first come to us and given our society today, it's completely understandable. 

We see the best angles in others on social media, only see the wins, and are left thinking we are doing something wrong or we need to change everything and then become super overwhelmed. 

Omar and I want to give you 3 critical steps in upgrading your identity while avoiding the comparison game with other people.

Time Stamps:

(1:20) 3 Steps to Upgrading Your Identity

(5:00) Omar’s Past Identity

(8:18) Story about a Very Successful Entrepreneur

(12:08) Decide on the Person You Want to Become

(16:54) Raising Your Environment and Friend Group

(20:30) Avoiding the Comparison Game

(22:30) Invest In Yourself

(29:30) Recapping

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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 mistake most women make when they realize that summer is right around the corner and they have a beach trip or a summer vacation that they want to look and feel lean by, is that they start working out a ton. This is a problem for a few reasons…

The 3 biggest reasons are: you can’t out-train a bad diet, you’re going to have to tighten up your nutrition, and over-training can lead to injuries that set you back. 

But let’s say you’ve been consistently strength training on a periodized strength training program so you don’t jump into working out… another mistake I see women make when trying to get beach ready is that they go from not paying attention to their nutrition at all to jumping into a low-calorie diet. 

Maybe they do a diet with a name like Optavia or Keto or maybe they just start tracking calories and let MyFitnessPal tell them how many calories they should eat. 

Today's episode is all about how to get beach body ready the right way and have sustainable results throughout the summer and beyond.

Time Stamps:

(1:30) Summer is Officially Here

(3:08) Tightening Up Your Nutrition vs Ramping Up Orange Theory

(6:00) Injuries from Crossfit Days

(10:05) The Dangers of MyFitnessPal

(11:40) The Vicious Constriction Cycle

(13:45) Recent Zoom Call Example

(17:48) The Best Way to Get Beach Ready

(22:48) Our Past Episodes

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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!

When Anne came to me she literally said “I feel like i've exhausted all of my options…". 

She had tried just about everything to lose weight from whole 30 to tracking macros to hiring dietitians. She was working herself into the ground with exercise and doing everything she possibly could, yet she wasn’t seeing the return and was even GAINING weight because of her hypothyroidism. 

I can’t wait to share with all of you all about how Anne has done since joining VGFN and hopefully inspire and motivate some of you who may also feel like a lost cause.

Anne told me on our very first call together that she was scared to see pictures taken of herself because she hated her body so much… NOW she’s eating WAY more food and all of her favorite types of foods, she’s working out less, she has tons of energy, and she’s lost almost 20lbs in 4 months. 

In this episode, we cover Anne's story and struggles transitioning from collegiate athletics, her former 1400 calorie lifestyle and how her reverse dieting process went, how Anne sets goals now for trips and abnormal events, and SO MUCH MORE!

Time Stamps:

(1:10) Our Guest Today

(1:50) Anne’s First Consultation Call

(3:40) Anne’s Story and College Days

(8:00) Struggles with Collegiate Athletics and Post Graduation Transition

(17:15) The Former 1400 Calorie Life

(18:00) The Reverse Dieting Process

(23:05) Modern Marketing and Diet Culture

(25:35) Anne’s Testimonial for VGFN

(26:51) Money Mindset and Investing in Health

(32:20) Setting Goals and Intentions for Trips and Abnormal Events

(35:42) Anne’s Parting Advice

(37:27) Where to Find Anne

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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!

Before you dive in to your fitness journey, you MUST make sure to do these three things in order to avoid setting yourself up for failure! Join us in today's episode as we share the three steps to getting fit that DON'T involve fitness!

Time Stamps:

01:13-02:45 What does it really take to actually start a fitness journey?

02:46-08:49 The first step you need to take if you’re ready to start your fitness journey is to focus on what you WANT!

08:51-14:10 In the beginning, it’s ok to use pain and discomfort to help you jump start your fitness journey, but you can’t continue to rely on that type of motivation.

14:18-19:20 Express gratitude for where you are today, while still working on your daily goals.

19:45-26:35 Keeping a three foot view will help you climb the mountain to where you want to go.

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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!

You CAN go out to eat at restaurants... pick up fast food... enjoy your life... AND lose fat at the same time!

The secret is simply knowing the three rules of thumb for reading menus! 

What are these rules of thumb? Listen to this week's episode to find out!

Time Stamps:

01:47-11:23  How we eat meals out, without setting ourselves back.

11:38-12:523 Eating out or even eating fast food doesn’t have to mean eating UNHEALTHY.

12:54-15:32  For the most part, meals at restaurants will contain higher quantities of carbohydrates and fats, and why that’s important to know.

15:46-20:48 There are no foods that are magically healthy or able to help you lose weight, you can eat anything in moderation.

 20:49-21:27 When looking at a restaurant menu, what sort of things should you be looking for when choosing what to eat.

21:28-22:30 Rule #1 on how to choose what to eat at a restaurant. 

22:31-24:16 Rule #2 on how to choose what to eat at a restaurant.

24:17-28:10 Rule #3 on how to choose what to eat at a restaurant.

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To get your FREE copy of the Chain Restaurant Cheat Sheet, click HERE! 

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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’ve all heard how low-fat is better or low-carb is better...  why all the controversy?

The thing is everyone wants to have a singular, magic solution to weight loss, but unfortunately it just doesn't work that way! 

If you want to find out the correct approach to weight loss, join us in today's episode as we uncover the truth about low-fat diets vs. low-carb diets, and which one you should use!

Time Stamps:

01:35-02:24 Talking carbs vs. fats, which is one best for your body? 

02:27-07:00 Low carb and high fat diets, and what they do to your body.

07:01-11:09  What is the purpose of carbohydrates, and what happens if you remove them from your diet?

13:50-18:31 Vanessa’s experience with low carb and high fat diets (the keto diet).

18:49-22:49  Vanessa’s experience this time now trying HIGH carb and LOW fat diets. 

26:45-30:16 The main takeaway, on which one is best, carbs or fats?

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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!

Are you someone that feels stressed or guilty for stepping out of your normal eating habits? You are NOT alone! This is one of the biggest challenges I see with so many of our clients.

If this sounds like you, and you keep having these feelings of guilt or blame for the foods you're eating, join us in today's episode as we chat food guilt and what you can do to prevent it! 

Time Stamps:

02:00-4:08 What is food guilt and where does it come from?

05:38-07:58    My experience with food guilt and the rules I used to put on myself.

08:00-09:05  The way you approach your nutrition and fitness goals is not a one size fits all, it can be different for you and still be effective.

09:35-10:42 Tip #1 to help you prevent food guilt.

10:43-12:43  Tip #2 to help you prevent food guilt.

12:49-14:23 Tip #3 to help you prevent food guilt.

14:24-16:24 Tip #4 to help you prevent food guilt.

16:27-18:08 Tip #5 To help you prevent food guilt.

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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!

If you don't have time to workout, can you still lose fat? 

If this sounds like something you've been wondering, join us in today's episode as we dive in and give you tactical advice to help you kick start your health and fitness journey today!

Time Stamps:

01:41-03:04 If I don’t have time to workout, can I still lose fat?

03:05-04:41 In order to lose body fat, you need to understand how your metabolism functions.

04:41-06:36 What is non exercise activity, and how does it affect your metabolism?

06:40-10:58 Understanding BMR (Basal Metabolic Rate) and thermic effect of food, and how they influence your metabolism.

11:15-14:15 Ask yourself the reason "why" you’re working out.

14:18-23:23 Best steps to follow, if you feel like you don’t have time to workout.

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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!

You had another busy day at work, or maybe life is just constantly keeping you on the go, and the last thing you want to do is go home and cook a "healthy meal". Instead, you pick up the first thing you see on the way home from the office, or you grab the same boring meal because you don't have the energy to cook. 

If this sounds like you, and you're tired of trying to figure out how to cook healthy and quick options, this episode is for you!

Time Stamps:

02:50-06:50 When it comes to cooking, there’s mainly two types of people. The first type finds pleasure in cooking, and it’s relaxing and soothing for them. The second type, cook really out of necessity.

07:56-10:03 Step 1 to make eating healthy simple, quick, and easy. 

10:12-13:23 Step 2 to make eating healthy simple, quick, and easy.

13:27-19:48 Step 3 to make eating healthy simple, quick, and easy.

20:03-26:06 How to use our 3 steps and incorporate them into your weekly cooking, so you can have healthy options without having to spend hours in the kitchen or breaking the bank. 

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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!